Raspberry vs. Orange — In-Depth Nutrition Comparison
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Important differences between raspberries and oranges
- Raspberries have more manganese, fiber, iron, and vitamin K; however, oranges are richer in vitamin C.
- Oranges' daily need coverage for vitamin C is 30% more.
- Raspberries contain less sugar.
- Oranges have a higher glycemic index. The glycemic index of oranges is 45, while the glycemic index of raspberries is 26.
The food varieties used in the comparison are Raspberries, raw and Oranges, raw, all commercial varieties.
Infographic
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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.
| Contains more MagnesiumMagnesium | +120% |
| Contains more IronIron | +590% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +107.1% |
| Contains more ManganeseManganese | +2580% |
| Contains more CalciumCalcium | +60% |
| Contains more PotassiumPotassium | +19.9% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin EVitamin E | +383.3% |
| Contains more Vitamin B3Vitamin B3 | +112.1% |
| Contains more Vitamin B5Vitamin B5 | +31.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +46.4% |
| Contains more Vitamin CVitamin C | +103.1% |
| Contains more Vitamin AVitamin A | +450% |
| Contains more Vitamin B1Vitamin B1 | +171.9% |
| Contains more FolateFolate | +42.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 26.2mg | 53.2mg | 30% |
| Manganese | 0.67mg | 0.025mg | 28% |
| Fiber | 6.5g | 2.4g | 16% |
| Iron | 0.69mg | 0.1mg | 7% |
| Vitamin K | 7.8µg | 0µg | 7% |
| Vitamin B1 | 0.032mg | 0.087mg | 5% |
| Vitamin E | 0.87mg | 0.18mg | 5% |
| Copper | 0.09mg | 0.045mg | 5% |
| Zinc | 0.42mg | 0.07mg | 3% |
| Fructose | 2.35g | 3% | |
| Magnesium | 22mg | 10mg | 3% |
| Vitamin B5 | 0.329mg | 0.25mg | 2% |
| Calcium | 25mg | 40mg | 2% |
| Phosphorus | 29mg | 14mg | 2% |
| Polyunsaturated fat | 0.375g | 0.025g | 2% |
| Folate | 21µg | 30µg | 2% |
| Vitamin B3 | 0.598mg | 0.282mg | 2% |
| Fats | 0.65g | 0.12g | 1% |
| Vitamin A | 2µg | 11µg | 1% |
| Choline | 12.3mg | 8.4mg | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Protein | 1.2g | 0.94g | 1% |
| Potassium | 151mg | 181mg | 1% |
| Calories | 52kcal | 47kcal | 0% |
| Net carbs | 5.44g | 9.35g | N/A |
| Carbs | 11.94g | 11.75g | 0% |
| Sugar | 4.42g | 9.35g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Vitamin B2 | 0.038mg | 0.04mg | 0% |
| Vitamin B6 | 0.055mg | 0.06mg | 0% |
| Saturated fat | 0.019g | 0.015g | 0% |
| Monounsaturated fat | 0.064g | 0.023g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.7% |
| Contains more FatsFats | +441.7% |
~equal in
Carbs
~11.75g
~equal in
Water
~86.75g
~equal in
Other
~0.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +178.3% |
| Contains more Poly. FatPolyunsaturated fat | +1400% |
| Contains less Sat. FatSaturated fat | -21.1% |
