Raspberry vs Grape - Health impact and Nutrition Comparison
Raspberry provides more minerals, Vitamin C, fiber, and Vitamin B5. It is also lower in sugar, sodium, saturated fat, and glycemic index.
On the other hand, grape contains more Vitamin K, Vitamin B6, Vitamin B1, and potassium.
Table of contents
In this article, you can find the main differences in the nutrition of grapes and raspberries.
What's The Actual Difference?
Grapes belong to the Vitis genus; grapes can be black, yellow, green, and pink. The raspberry is the edible fruit of many plant species in the genus Rubus. Raspberries are plumpy and sweet, and they are usually red with a yellow-pink blush. They are more tart and small than grapes.
This section of the article will compare the nutritional content between grapes and raspberries. At the bottom of this page, you can find a nutrition infographic, which will help you better understand the differences in their nutrition.
Raspberry is relatively high in Vitamin E, Vitamin C, Vitamin B3, Vitamin B5, and folate.
The amount of Vitamin B5 is 12 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 K, and Vitamin B6.
Both fruits have no Vitamin D and Vitamin B12.
Raspberry is richer in minerals than grape. It has more calcium, zinc, copper, magnesium, iron, phosphorus, and less sodium than grape.
On the other hand, grapes have more potassium.
Grape contains more calories than raspberry. It has 67 calories per 100 g, while raspberry has 52 calories per 100 g.
Grape contains 17.15g of carbs per 100g, whereas raspberry provides 11.94g of carbs per 100g.
Raspberries are richer in fiber: 6.5g and 5.44g of net carbs. Raspberry falls in the range of the top 15% of foods as a source of fiber.
Grape contains 0.9g of fiber and 16.25g of net carbs.
Both fruits contain tiny amounts of fats.
Both raspberry and grape are high in potassium. Potassium deficiency can lead to high blood pressure, heart disease, and stroke . Potassium controls heart rate and blood pressure, lowering the risk of stroke and heart disease .
Grapes are high in flavonoids, particularly flavanols. Flavonoids and heart disease risk reduction, such as myocardial infarction, dyslipidemia, and coronary artery pathology, have been linked in studies .
Raspberries are high in fiber, which slows sugar absorption in the bloodstream. They also contain an alpha-glucosidase inhibitor, preventing glucose absorption . 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.
Animal studies show that grapes may help in the case of certain cancers. Grape phytochemicals protect against cancer by reducing inflammation, acting as an antioxidant, and preventing cancer cell growth and spread within the body .
Raspberries contain potent antioxidant compounds, such as Vitamin C, quercetin, and ellagic acid. These antioxidants have cancer-fighting properties, which have neuroprotective effects on human cells .
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 .
Comparison summary table
|Lower in Sugar|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Rich in minerals|
|Lower in price|
|Lower in Cholesterol||Equal|
|Rich in vitamins||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|