Raspberry vs. Grape — Health Impact and Nutrition Comparison

Appearance and Use

There are currently over 10,000 different varieties of grapes grown throughout the world on a variety of different terrains and in a wide range of climates, yet only 10 of them (Chardonnay, Cabernet, Airen, Trebbiano Toscano, Merlot, Pinot Noir, Sauvignon Blanc, Tempranillo, Syrah, and Garnacha) are the most often used for making wines.

There are two types of raspberries: primocane-bearing raspberries, also called "fall-bearing raspberries" and floricane-bearing raspberries, also called "summer-bearing raspberries". In addition to the traditionally farmed red raspberry, there are also cultivars that produce black and even yellow fruits, which are a little less resilient.

Raspberries produce one of the finer fruit wines, which are in higher demand right now. To create a raspberry-flavored wine that is less expensive, several wineries mix raspberry juice with grape wine. Breweries also produce raspberry beer.

Block-frozen raspberries, aseptic packs, and preserves are typically reprocessed into jam, jelly, and toppings for desserts. Because raspberry juice has a flavor that is too strong for direct consumption, it is typically mixed with apple, pear, or grape juice. Grapes are also used for making juice, sweet spreads (jam, jelly, butter, and marmalade), and vinegar.

In this article, you can find the main differences in the nutrition of grapes and raspberries.

Calories

Grapes contain more calories than raspberries. It has 67 calories per 100g, while raspberry has 52 calories per 100g. Based on these, both raspberry and grape are low-calorie foods. 

Protein

Both of them contain a minimal amount of protein. Raspberry contains 1.2g per 100g, whereas the same serving of grape contains 0.63g. It should be noted that grapes contain more essential amino acids compared to raspberries.

Fats

Both fruits contain tiny amounts of fat. Raspberry contains 0.65g per 100g, whereas the same serving of grape contains 0.35g. 

Compared to grapes, raspberries contain more mono- and polyunsaturated fats.

Raspberries and grapes are both cholesterol-free.

Carbs

Grapes contain 17.15g of carbs per 100g, whereas raspberries provide 11.94g of carbs per 100g.

Raspberries are richer in fiber; they contain 6.5 g of fiber per 100g, whereas grapes contain 0.9g. 

Raspberry falls in the range of the top 15% of foods as a source of fiber.

Both raspberry and grape have a low glycemic index. More information about the grape glycemic index can be found by clicking on this link. 

Vitamins

Raspberry is relatively high in vitamin E, vitamin C, vitamin B3, vitamin B5, and vitamin B9 (folate).

The amount of vitamin B5 is 13.7 times higher in raspberry. In addition, raspberry falls in the range of the top 17% of foods as a source of vitamin C.

On the other hand, the grape has more vitamin A, vitamin B1, vitamin B2, vitamin B6, and vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Raspberry

6

Grape

5

Contains more Vitamin CVitamin C	+555%
Contains more Vitamin EVitamin E	+357.9%
Contains more Vitamin B3Vitamin B3	+99.3%
Contains more Vitamin B5Vitamin B5	+1270.8%
Contains more FolateFolate	+425%
Contains more CholineCholine	+119.6%

Contains more Vitamin AVitamin A	+203%
Contains more Vitamin B1Vitamin B1	+187.5%
Contains more Vitamin B2Vitamin B2	+50%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin KVitamin K	+87.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Raspberry is richer in minerals than grape. It has more calcium, iron, magnesium, phosphorus, zinc, copper, and less sodium than grape.

On the other hand, grapes have more potassium and manganese.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Raspberry

8

Grape

1

Contains more MagnesiumMagnesium	+340%
Contains more CalciumCalcium	+78.6%
Contains more IronIron	+137.9%
Contains more CopperCopper	+125%
Contains more ZincZinc	+950%
Contains more PhosphorusPhosphorus	+190%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+100%

Contains more PotassiumPotassium

+26.5%

~equal in Manganese ~0.718mg

Cardiovascular Health

Grapes and raspberries contain polyphenols, which may lower arterial blood pressure when consumed daily, although the reduction is moderate when compared to antihypertensive medications (3.4).

On the other hand, both raspberry and grape are high in potassium, which also has a role in blood pressure regulation and heart rate control (1.5.6).

Some components of grape skin and seed have angiotensin-converting enzyme (ACE) inhibition activity; this effect also contributes to reducing arterial blood pressure like some antihypertensive medications (Captopril, Lisinopril, etc.). In comparison to other varieties, fruit extracts from yellow raspberries (Kiwi Gold) demonstrated the greatest potential for ACE-1 inhibition (7.8.9).

The in vivo effects of grape products on endothelial function and LDL oxidation have not been studied, but this in vitro study suggests that the flavonoids in grapes may enhance endothelial function and reduce LDL oxidation, both of which may lower cardiovascular risk (10).

As for raspberries, this rat study shows that black and red raspberries may reduce LDL (bad cholesterol) levels in the blood (1.11.12). It’s so important for people with hypertension, coronary artery disease, and patients who have had myocardial infarction. 

The possibility of treating ischemic stroke by using grape seed proanthocyanidins to reduce neuronal aptososis is demonstrated in this study (13). This effect is unknown for raspberries.

Diabetes mellitus

Raspberries are high in fiber, which slows sugar absorption from the intestine. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption (14).

In one study, grapes' polyphenol group showed a significant reduction in postprandial insulin and fasting glucose levels compared to the baseline in 38 individuals with at least one component of metabolic syndrome (15).

It should be noted that grapes contain more carbs, and their consumption should be in moderation.

Cancer

Raspberries and grapes contain polyphenols, vitamins, and other components that have antioxidant and anti-inflammatory effects, which in turn have a role in inhibiting cancer cell formation.

Numerous studies indicate that frequent consumption of grape components may be linked to a lower risk of developing some cancers, including breast cancer and colon cancer (16.17).

The findings suggest that raspberry phytochemicals can suppress several critical phases of colon carcinogenesis in vitro (18).

Anti-aging effect 

Grape antioxidants have been linked to improved brain function and anti-aging properties. The antioxidant quercetin found in black and red grapes has been shown to help prevent Alzheimer's disease (19).