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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 Sugars.

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

Infographic

Raspberry vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Orange
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Raspberry
6%
Orange
Carbohydrates
12%
Raspberry
12%
Orange
Fats
3%
Raspberry
1%
Orange

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raspberry Orange
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Raspberry Orange Opinion
Calories 52 47 Raspberry
Protein 1.2 0.94 Raspberry
Fats 0.65 0.12 Raspberry
Vitamin C 26.2 53.2 Orange
Carbs 11.94 11.75 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.69 0.1 Raspberry
Calcium 25 40 Orange
Potassium 151 181 Orange
Magnesium 22 10 Raspberry
Sugars 4.42 9.35 Raspberry
Fiber 6.5 2.4 Raspberry
Copper 0.09 0.045 Raspberry
Zinc 0.42 0.07 Raspberry
Starch 0 Raspberry
Phosphorus 29 14 Raspberry
Sodium 1 0 Orange
Vitamin A 33 225 Orange
Vitamin E 0.87 0.18 Raspberry
Vitamin D 0 0
Vitamin B1 0.032 0.087 Orange
Vitamin B2 0.038 0.04 Orange
Vitamin B3 0.598 0.282 Raspberry
Vitamin B5 0.329 0.25 Raspberry
Vitamin B6 0.055 0.06 Orange
Vitamin B12 0 0
Vitamin K 7.8 0 Raspberry
Folate 21 30 Orange
Trans Fat 0 0
Saturated Fat 0.019 0.015 Orange
Monounsaturated Fat 0.064 0.023 Raspberry
Polyunsaturated fat 0.375 0.025 Raspberry
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose 2.35 Raspberry

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 of 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.