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Raspberry vs Orange - In-Depth Nutrition Comparison

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Important differences between Raspberry and Orange

  • Raspberry has more Manganese, Fiber, and Iron, however Orange is richer in Vitamin C, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 30% more.
  • Raspberry contains 27 times more Manganese than Orange. Raspberry contains 0.67mg of Manganese, while Orange contains 0.025mg.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Copper +100%
Contains more Zinc +500%
Contains more Phosphorus +107.1%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +590%
Contains more Magnesium +120%
Contains more Copper +100%
Contains more Zinc +500%
Contains more Phosphorus +107.1%
Contains more Calcium +60%
Contains more Potassium +19.9%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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 C +103.1%
Contains more Vitamin A +581.8%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 C +103.1%
Contains more Vitamin A +581.8%
Contains more Vitamin B1 +171.9%
Contains more Folate +42.9%
Equal in Vitamin B2 - 0.04
Equal in Vitamin B6 - 0.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 52kcal 47kcal Raspberry
Protein 1.2g 0.94g Raspberry
Fats 0.65g 0.12g Raspberry
Vitamin C 26.2mg 53.2mg Orange
Net carbs 5.44g 9.35g Orange
Carbs 11.94g 11.75g Raspberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.69mg 0.1mg Raspberry
Calcium 25mg 40mg Orange
Potassium 151mg 181mg Orange
Magnesium 22mg 10mg Raspberry
Sugar 4.42g 9.35g Raspberry
Fiber 6.5g 2.4g Raspberry
Copper 0.09mg 0.045mg Raspberry
Zinc 0.42mg 0.07mg Raspberry
Starch 0g g Raspberry
Phosphorus 29mg 14mg Raspberry
Sodium 1mg 0mg Orange
Vitamin A 33IU 225IU Orange
Vitamin E 0.87mg 0.18mg Raspberry
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0µg Raspberry
Folate 21µg 30µg Orange
Trans Fat 0g 0g
Saturated Fat 0.019g 0.015g Orange
Monounsaturated Fat 0.064g 0.023g Raspberry
Polyunsaturated fat 0.375g 0.025g Raspberry
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Fructose 2.35g g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Raspberry
24
Orange
Mineral Summary Score
15
Raspberry
8
Orange

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Raspberry
6%
Orange
Carbohydrates
12%
Raspberry
12%
Orange
Fats
3%
Raspberry
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.