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Raspberry vs. Sour cherry — In-Depth Nutrition Comparison

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The main differences between raspberries and sour cherries

  • Sour cherries contain less vitamin C, manganese, fiber, and vitamin B5 than raspberries.
  • Daily need coverage for vitamin C for raspberries is 29% higher.
  • Sour cherries have 11 times less manganese than raspberries. Raspberries have 0.67mg of manganese, while sour cherries have 0.059mg.
  • Raspberries are lower in sugar.
  • Sour cherries have a higher glycemic index than raspberries.

Food types used in this article are Raspberries, raw and Cherries, sour, canned, water pack, drained.

Infographic

Raspberry vs Sour cherry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +31.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +81.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +1035.6%
Contains more SeleniumSelenium +∞%
~equal in Iron ~0.64mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +8633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B3Vitamin B3 +130%
Contains more Vitamin B5Vitamin B5 +702.4%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +71.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~8.1µg

All nutrients comparison - raw data values

Nutrient Raspberry Sour cherry DV% diff.
Vitamin C 26.2mg 0.3mg 29%
Manganese 0.67mg 0.059mg 27%
Fiber 6.5g 1.2g 21%
Copper 0.09mg 10%
Vitamin E 0.87mg 6%
Vitamin B5 0.329mg 0.041mg 6%
Folate 21µg 5%
Magnesium 22mg 8mg 3%
Polyunsaturated fat 0.375g 3%
Zinc 0.42mg 0.07mg 3%
Vitamin B3 0.598mg 0.26mg 2%
Vitamin B2 0.038mg 0.065mg 2%
Choline 12.3mg 2%
Phosphorus 29mg 16mg 2%
Vitamin B6 0.055mg 0.047mg 1%
Vitamin B1 0.032mg 0.025mg 1%
Calories 52kcal 42kcal 1%
Fructose 2.35g 2.79g 1%
Protein 1.2g 0.69g 1%
Iron 0.69mg 0.64mg 1%
Potassium 151mg 115mg 1%
Calcium 25mg 11mg 1%
Fats 0.65g 0.21g 1%
Carbs 11.94g 10.45g 0%
Net carbs 5.44g 9.25g N/A
Sugar 4.42g 6.99g N/A
Sodium 1mg 4mg 0%
Vitamin A 2µg 0%
Selenium 0.2µg 0%
Vitamin K 7.8µg 8.1µg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +73.9%
Contains more FatsFats +209.5%
Contains more CarbsCarbs +14.3%
Contains more OtherOther +35.3%
~equal in Water ~88.31g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1900%
Contains more GlucoseGlucose +125.3%
Contains more FructoseFructose +18.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.