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Raspberry vs. Grapefruit — In-Depth Nutrition Comparison

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The main differences between raspberries and grapefruit

  • Raspberries have more manganese, fiber, iron, vitamin K, and copper; however, grapefruit has more vitamin A and vitamin C.
  • Daily need coverage for manganese for raspberries is 28% higher.

Food types used in this article are Raspberries, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Raspberry vs Grapefruit infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +144.4%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +11.9%
Contains more IronIron +762.5%
Contains more CopperCopper +181.3%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +61.1%
Contains more ManganeseManganese +2945.5%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +569.2%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +193.1%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +61.5%
Contains more CholineCholine +59.7%
Contains more Vitamin CVitamin C +19.1%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin B1Vitamin B1 +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.053mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +55.8%
Contains more FatsFats +364.3%
Contains more CarbsCarbs +12%
Contains more OtherOther +24.3%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -9.5%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +941.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +15.5%
Contains more FructoseFructose +32.8%
Contains more SucroseSucrose +1655%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Grapefruit
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Grapefruit DV% diff.
Manganese 0.67mg 0.022mg 28%
Fiber 6.5g 1.6g 20%
Iron 0.69mg 0.08mg 8%
Vitamin K 7.8µg 0µg 7%
Vitamin C 26.2mg 31.2mg 6%
Copper 0.09mg 0.032mg 6%
Vitamin A 2µg 58µg 6%
Vitamin E 0.87mg 0.13mg 5%
Magnesium 22mg 9mg 3%
Zinc 0.42mg 0.07mg 3%
Folate 21µg 13µg 2%
Vitamin B3 0.598mg 0.204mg 2%
Polyunsaturated fat 0.375g 0.036g 2%
Phosphorus 29mg 18mg 2%
Choline 12.3mg 7.7mg 1%
Vitamin B5 0.329mg 0.262mg 1%
Protein 1.2g 0.77g 1%
Vitamin B2 0.038mg 0.031mg 1%
Calories 52kcal 42kcal 1%
Vitamin B1 0.032mg 0.043mg 1%
Fructose 2.35g 1.77g 1%
Fats 0.65g 0.14g 1%
Carbs 11.94g 10.66g 0%
Net carbs 5.44g 9.06g N/A
Calcium 25mg 22mg 0%
Potassium 151mg 135mg 0%
Sugar 4.42g 6.89g N/A
Sodium 1mg 0mg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B6 0.055mg 0.053mg 0%
Saturated fat 0.019g 0.021g 0%
Monounsaturated fat 0.064g 0.02g 0%
Tryptophan 0.008mg 0%
Threonine 0.013mg 0%
Isoleucine 0.008mg 0%
Leucine 0.015mg 0%
Lysine 0.019mg 0%
Methionine 0.007mg 0%
Phenylalanine 0.013mg 0%
Valine 0.015mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Grapefruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Raspberry
15%
Grapefruit
Minerals Daily Need Coverage Score
20%
Raspberry
5%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 2.47g)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.002g)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 1)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.