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Raspberry vs Rose hip - In-Depth Nutrition Comparison

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A recap on differences between Raspberry and Rose hip

  • Raspberry has less Vitamin C, Fiber, Vitamin E , Vitamin A RAE, Manganese, Vitamin K, Calcium, Magnesium, Vitamin B2, and Vitamin B5.
  • Rose hip covers your daily Vitamin C needs 444% more than Raspberry.

Food varieties used in this article are Raspberries, raw and Rose Hips, wild (Northern Plains Indians).

Infographic

Raspberry vs Rose hip 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 less Sodium -75%
Contains more Zinc +68%
Contains more Calcium +576%
Contains more Iron +53.6%
Contains more Magnesium +213.6%
Contains more Phosphorus +110.3%
Contains more Potassium +184.1%
Contains more Copper +25.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Contains less Sodium -75%
Contains more Zinc +68%
Contains more Calcium +576%
Contains more Iron +53.6%
Contains more Magnesium +213.6%
Contains more Phosphorus +110.3%
Contains more Potassium +184.1%
Contains more Copper +25.6%

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
:
Contains more Vitamin B1 +100%
Contains more Folate +600%
Contains more Vitamin A +13066.7%
Contains more Vitamin E +571.3%
Contains more Vitamin C +1526%
Contains more Vitamin B2 +336.8%
Contains more Vitamin B3 +117.4%
Contains more Vitamin B5 +143.2%
Contains more Vitamin B6 +38.2%
Contains more Vitamin K +232.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Contains more Vitamin B1 +100%
Contains more Folate +600%
Contains more Vitamin A +13066.7%
Contains more Vitamin E +571.3%
Contains more Vitamin C +1526%
Contains more Vitamin B2 +336.8%
Contains more Vitamin B3 +117.4%
Contains more Vitamin B5 +143.2%
Contains more Vitamin B6 +38.2%
Contains more Vitamin K +232.1%

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 Rose hip
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Raspberry Rose hip Opinion
Net carbs 5.44g 14.12g Rose hip
Protein 1.2g 1.6g Rose hip
Fats 0.65g 0.34g Raspberry
Carbs 11.94g 38.22g Rose hip
Calories 52kcal 162kcal Rose hip
Starch 0g g Raspberry
Fructose 2.35g 1.16g Raspberry
Sugar 4.42g 2.58g Rose hip
Fiber 6.5g 24.1g Rose hip
Calcium 25mg 169mg Rose hip
Iron 0.69mg 1.06mg Rose hip
Magnesium 22mg 69mg Rose hip
Phosphorus 29mg 61mg Rose hip
Potassium 151mg 429mg Rose hip
Sodium 1mg 4mg Raspberry
Zinc 0.42mg 0.25mg Raspberry
Copper 0.09mg 0.113mg Rose hip
Vitamin A 33IU 4345IU Rose hip
Vitamin E 0.87mg 5.84mg Rose hip
Vitamin D 0IU IU Raspberry
Vitamin D 0µg µg Raspberry
Vitamin C 26.2mg 426mg Rose hip
Vitamin B1 0.032mg 0.016mg Raspberry
Vitamin B2 0.038mg 0.166mg Rose hip
Vitamin B3 0.598mg 1.3mg Rose hip
Vitamin B5 0.329mg 0.8mg Rose hip
Vitamin B6 0.055mg 0.076mg Rose hip
Folate 21µg 3µg Raspberry
Vitamin B12 0µg µg Raspberry
Vitamin K 7.8µg 25.9µg Rose hip
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Rose hip
Trans Fat 0g g Rose hip
Saturated Fat 0.019g g Rose hip
Monounsaturated Fat 0.064g g Raspberry
Polyunsaturated fat 0.375g g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Rose hip
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
166
Rose hip
Mineral Summary Score
15
Raspberry
31
Rose hip

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
10%
Rose hip
Carbohydrates
12%
Raspberry
38%
Rose hip
Fats
3%
Raspberry
2%
Rose hip

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 1.84g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.