Raspberry vs Strawberry - Health impact and Nutrition Comparison

Summary

Raspberries are richer in all aspects and have a higher fiber content compared to strawberries. Raspberries are relatively richer in most vitamins and minerals. However, strawberries contain a higher vitamin C content comparably. Overall, raspberries and strawberries have very similar nutritional compositions.

Introduction

Raspberries and strawberries have been cultivated and used in culinary cuisines and medicine for centuries.

Raspberry originates from Europe. The yearly production of raspberries reaches 900k metric tons per year. Harvested in early summer, they are usually cultivated for commercial use in fruit markets, individually quick frozen (IQF), juices, and dried fruits.

They are a great source of fibers and antioxidants. Raspberry supplements are even found in pharmacies. However, they are sold under supplement sections and not medications.

Strawberry, on the other hand, is a crossbreed fruit from France from the 18th century. The annual production of strawberries worldwide is at 9.22M metric tons per year. They are commercially harvested for fresh fruits, jams, individually quick frozen (IQF), and desserts. Their nutritional content is packed with vitamin C and antioxidants.

In this comparison, we will discuss the nutritional value, the health impact, accessibility, and uses of raspberries and strawberries, and their botanical aspects.

Nutritional content comparison

The protein, carbohydrate, and lipid content of both fruits are quite similar in both fruits. The main difference between them is the content of the raspberry's dietary fibers, which is at 6.5g, compared to the content of dietary fibers of strawberries which is at 2g.

Another point that they differ in is the glycemic index. The glycemic index of raspberries is lower than the glycemic index of strawberries.

Vitamins and Minerals comparison

Raspberries have a higher diversity of vitamin content compared to strawberries. These vitamins are Vitamin A, E, B1, B2, B3, B5, B6, and Vitamin K. However; strawberries have more vitamin C.

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

Raspberry

8

:

2

Strawberry

Contains more Vitamin A +175%

Contains more Vitamin E +200%

Contains more Vitamin B1 +33.3%

Contains more Vitamin B2 +72.7%

Contains more Vitamin B3 +54.9%

Contains more Vitamin B5 +163.2%

Contains more Vitamin B6 +17%

Contains more Vitamin K +254.5%

Contains more Vitamin C +124.4%

Contains more Folate +14.3%

Raspberry

Strawberry

Contains more Vitamin A +175%

Contains more Vitamin E +200%

Contains more Vitamin B1 +33.3%

Contains more Vitamin B2 +72.7%

Contains more Vitamin B3 +54.9%

Contains more Vitamin B5 +163.2%

Contains more Vitamin B6 +17%

Contains more Vitamin K +254.5%

Contains more Vitamin C +124.4%

Contains more Folate +14.3%

Raspberries are rich in Zinc, Copper, Magnesium, Manganese, and Iron. Both these fruits are rich in Potassium and low in Sodium. On the other hand, strawberries are rich in Manganese. Comparatively speaking, they both have similar content for Potassium and Sodium.

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

Raspberry

6

:

1

Strawberry

Contains more Calcium +56.3%

Contains more Iron +68.3%

Contains more Magnesium +69.2%

Contains more Phosphorus +20.8%

Contains more Zinc +200%

Contains more Copper +87.5%

Equal in Potassium - 153

Equal in Sodium - 1

Raspberry

Strawberry

Contains more Calcium +56.3%

Contains more Iron +68.3%

Contains more Magnesium +69.2%

Contains more Phosphorus +20.8%

Contains more Zinc +200%

Contains more Copper +87.5%

Equal in Potassium - 153

Equal in Sodium - 1

Overall, both raspberries and strawberries have considerably similar nutritional profiles.

Health impact

Raspberries have flavonoids that act as "housekeeping" agents in the brain to remove any oxidative stress like free radicals in the brain cells. Their main role is to "clean up" toxic compounds from the brain tissues that usually lead to brain dysfunctions such as Alzheimer's and Parkinson's disease. (1)

In addition to this, raspberries are very high in dietary fibers, promoting a healthy gastrointestinal system. (2)

For diabetic patients, raspberries are recommended because they have a low glycemic index.

Moreover, the content of the mineral Zinc, being rich in raspberries, acts as an immune booster. (3)

Vitamin C in strawberries has several health benefits such as:

• For one, the antioxidizing activity of strawberries is very beneficial to remove all the free radicals and damaged components caused by oxidative stress. (4)
• Vitamin C acts as an immune booster that keeps the skin refreshed. (3)

In addition to the above, vitamin C is good for the skin, and strawberries have ellagic acid. Ellagic acid slows down the aging process of human skin. The slowing process is done by preventing the destruction of collagen fibers. (5)

Furthermore, a study focusing on people with a BMI >30 found that a daily intake of strawberries in powder form decreased the risk of cardiovascular diseases, strokes, and diabetes in people with a BMI >30 (categorized as obese). (6)

A commonality between raspberries and strawberries is their activity in reducing Low-Density Lipoprotein (LDL) levels from the blood and reducing inflammation.

The high concentration of LDL in the body leads to the formation of plaques in the arteries. The most dangerous places of plaque formation are in the heart's blood vessels, also known as the coronary arteries. Clogging of these arteries leads to reduced blood flow to the heart muscles, the myocardium. Reduced blood flow or blockage of these blood vessels will lead to a heart attack, and if not treated, will to death. (7)

The Flavonoids in raspberries and the Ellagic acid in strawberries reduce the concentration of LDL in the blood and have anti-inflammatory benefits. (8)

Accessibility and Usage of each fruit

Raspberries are sensitive to how they're grown, what region they're grown, and how they are harvested. This process increases its price and availability in certain countries. Hence, strawberries are relatively cheaper and are available almost anywhere. Most countries don't import strawberries and instead plant them.

Strawberries and raspberries are famously used in the culinary world. They can be consumed raw, dried, like smoothies, and paired with a good bowl of cereal and milk. These fruits also can be used to make jams and preserves—one of the most popular ways consumed by pairing it with a spread of peanut butter. However, one must be careful of the sugar intake that comes with consuming strawberry or raspberry jams. Another interesting usage of these fruits is the making of sauces usually mixed with alcohol to be used in luxurious gourmet plates in European cuisine.

Botanical aspects

Contrary to common belief, raspberries and strawberries are not part of the berry family. Instead, botanically, they are part of the aggregate fruit family.

Raspberries are best grown in areas that have cold nighttimes. The colder the night is, the more sugar is synthesized in the fruit. Thus, the sweeter and juicier the raspberry becomes.

Two types of raspberries are harvested, summer raspberries and autumn raspberries. The summer raspberries are harvested during June/July, whereas autumn raspberries are harvested between August and October.

The two main differences between them are flavor-related and planting-related. First, the summer raspberry has a better flavor than the autumn raspberry. Second, the autumn raspberry plant needs pruning every February, whereas the summer raspberry plant does not.

Strawberries are grown in sunny regions. They require shelter from strong winds, and once planted on well-drained soil, farmers will receive the best outcome.

There are different types of strawberries. The most popular is the royal sovereign, which is the average-sized, strongly scented strawberry. Another famous type of strawberry is the hapil which is best used for jams due to its strong flavor. Other types also exist, and they vary in size, flavor, and plant resistance to weather conditions and disease.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6974958/
3. https://pubmed.ncbi.nlm.nih.gov/16373990/
4. https://pubmed.ncbi.nlm.nih.gov/21310208/
5. https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1600-0625.2009.01044.x
6. https://pubmed.ncbi.nlm.nih.gov/22068016/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826222/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/