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  6. Raspberry vs. Orange

Raspberry vs. Orange — In-Depth Nutrition Comparison

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Important differences between Raspberry and Orange

  • Raspberry has more Manganese, Fiber, Iron, and Vitamin K, however, Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 30% more.
  • Raspberry contains less Sugar.

The food varieties used in the comparison are Raspberries, raw and Oranges, raw, all commercial varieties.

Infographic

Raspberry vs Orange 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.
Raspberry
Raspberry
6
:
4
Orange
Orange
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%
Contains more Manganese +2580%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Selenium +150%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Phosphorus +107.1%
Contains more Zinc +500%
Contains more Copper +100%
Contains more Manganese +2580%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Contains more Selenium +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.
Raspberry
Raspberry
4
:
6
Orange
Orange
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +112.1%
Contains more Vitamin B5 +31.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +581.8%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.06
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +383.3%
Contains more Vitamin B3 +112.1%
Contains more Vitamin B5 +31.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +581.8%
Contains more Vitamin C +103.1%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raspberry
Raspberry
4
:
1
Orange
Orange
Contains more Protein +27.7%
Contains more Fats +441.7%
Equal in Carbs - 11.75
Equal in Water - 86.75
Equal in Other - 0.44
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +27.7%
Contains more Fats +441.7%
Equal in Carbs - 11.75
Equal in Water - 86.75
Equal in Other - 0.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raspberry
Raspberry
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +178.3%
Contains more Polyunsaturated fat +1400%
Contains less Saturated Fat -21.1%
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +178.3%
Contains more Polyunsaturated fat +1400%
Contains less Saturated Fat -21.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Orange Opinion
Net carbs 5.44g 9.35g Orange
Protein 1.2g 0.94g Raspberry
Fats 0.65g 0.12g Raspberry
Carbs 11.94g 11.75g Raspberry
Calories 52kcal 47kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g 9.35g Raspberry
Fiber 6.5g 2.4g Raspberry
Calcium 25mg 40mg Orange
Iron 0.69mg 0.1mg Raspberry
Magnesium 22mg 10mg Raspberry
Phosphorus 29mg 14mg Raspberry
Potassium 151mg 181mg Orange
Sodium 1mg 0mg Orange
Zinc 0.42mg 0.07mg Raspberry
Copper 0.09mg 0.045mg Raspberry
Manganese 0.67mg 0.025mg Raspberry
Selenium 0.2µg 0.5µg Orange
Vitamin A 33IU 225IU Orange
Vitamin A RAE 2µg 11µg Orange
Vitamin E 0.87mg 0.18mg Raspberry
Vitamin C 26.2mg 53.2mg Orange
Vitamin B1 0.032mg 0.087mg Orange
Vitamin B2 0.038mg 0.04mg Orange
Vitamin B3 0.598mg 0.282mg Raspberry
Vitamin B5 0.329mg 0.25mg Raspberry
Vitamin B6 0.055mg 0.06mg Orange
Folate 21µg 30µg Orange
Vitamin K 7.8µg 0µg Raspberry
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.019g 0.015g Orange
Monounsaturated Fat 0.064g 0.023g Raspberry
Polyunsaturated fat 0.375g 0.025g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Raspberry
24%
Orange
Minerals Daily Need Coverage Score
20%
Raspberry
7%
Orange

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 4.93g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.