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Raspberry vs. Sour cherry — In-Depth Nutrition Comparison

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The main differences between Raspberry and Sour cherry

  • Sour cherry contains less Vitamin C, Manganese, Fiber, and Vitamin B5 than Raspberry.
  • Daily need coverage for Vitamin C from Raspberry is 29% higher.
  • Sour cherry has 11 times less Manganese than Raspberry. Raspberry has 0.67mg of Manganese, while Sour cherry has 0.059mg.
  • Raspberry is lower in Sugar.

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.
Contains more Calcium +127.3%
Contains more Magnesium +175%
Contains more Phosphorus +81.3%
Contains more Potassium +31.3%
Contains less Sodium -75%
Contains more Zinc +500%
Contains more Manganese +1035.6%
Equal in Iron - 0.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 24% 6% 7% 11% 1% 2% 0% 8% 0%
Contains more Calcium +127.3%
Contains more Magnesium +175%
Contains more Phosphorus +81.3%
Contains more Potassium +31.3%
Contains less Sodium -75%
Contains more Zinc +500%
Contains more Manganese +1035.6%
Equal in Iron - 0.64

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.
:
Contains more Vitamin C +8633.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +702.4%
Contains more Vitamin B6 +17%
Contains more Vitamin B2 +71.1%
Equal in Vitamin K - 8.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 1% 7% 15% 5% 3% 11% 0% 0% 0% 21%
Contains more Vitamin C +8633.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B3 +130%
Contains more Vitamin B5 +702.4%
Contains more Vitamin B6 +17%
Contains more Vitamin B2 +71.1%
Equal in Vitamin K - 8.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +73.9%
Contains more Fats +209.5%
Contains more Carbs +14.3%
Contains more Other +35.3%
Equal in Water - 88.31
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 Protein +73.9%
Contains more Fats +209.5%
Contains more Carbs +14.3%
Contains more Other +35.3%
Equal in Water - 88.31

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1900%
Contains more Glucose +125.3%
Contains more Fructose +18.7%
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 Sucrose +1900%
Contains more Glucose +125.3%
Contains more Fructose +18.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Sour cherry Opinion
Net carbs 5.44g 9.25g Sour cherry
Protein 1.2g 0.69g Raspberry
Fats 0.65g 0.21g Raspberry
Carbs 11.94g 10.45g Raspberry
Calories 52kcal 42kcal Raspberry
Fructose 2.35g 2.79g Sour cherry
Sugar 4.42g 6.99g Raspberry
Fiber 6.5g 1.2g Raspberry
Calcium 25mg 11mg Raspberry
Iron 0.69mg 0.64mg Raspberry
Magnesium 22mg 8mg Raspberry
Phosphorus 29mg 16mg Raspberry
Potassium 151mg 115mg Raspberry
Sodium 1mg 4mg Raspberry
Zinc 0.42mg 0.07mg Raspberry
Copper 0.09mg Raspberry
Manganese 0.67mg 0.059mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 33IU Raspberry
Vitamin A RAE 2µg Raspberry
Vitamin E 0.87mg Raspberry
Vitamin C 26.2mg 0.3mg Raspberry
Vitamin B1 0.032mg 0.025mg Raspberry
Vitamin B2 0.038mg 0.065mg Sour cherry
Vitamin B3 0.598mg 0.26mg Raspberry
Vitamin B5 0.329mg 0.041mg Raspberry
Vitamin B6 0.055mg 0.047mg Raspberry
Folate 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 7.8µg 8.1µg Sour cherry
Saturated Fat 0.019g Sour cherry
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Sour cherry
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
16%
Raspberry
5%
Sour cherry
Minerals Daily Need Coverage Score
20%
Raspberry
6%
Sour cherry

Comparison summary

Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sour cherry
Sour cherry is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Sour cherry
Sour cherry is cheaper (difference - $0.7)
Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 2.57g)
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 - 15)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins

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.