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Raspberry vs Strawberry - Health impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on November 29, 2020
Education: Haigazian Medical University
Raspberry
vs
Strawberry

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
:
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%
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 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
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
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 16% 10% 11% 14% 1% 4% 16%
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/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: November 29, 2020

Infographic

Raspberry vs Strawberry infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.1%
Contains more Fats +116.7%
Contains more Carbs +55.5%
Contains more Other +15%
Equal in Water - 90.95
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +79.1%
Contains more Fats +116.7%
Contains more Carbs +55.5%
Contains more Other +15%
Equal in Water - 90.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +48.8%
Contains more Polyunsaturated fat +141.9%
Contains less Saturated Fat -21.1%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +48.8%
Contains more Polyunsaturated fat +141.9%
Contains less Saturated Fat -21.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +135%
Equal in Glucose - 1.99
Equal in Fructose - 2.44
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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +135%
Equal in Glucose - 1.99
Equal in Fructose - 2.44

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 Strawberry
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Strawberry Opinion
Net carbs 5.44g 5.68g Strawberry
Protein 1.2g 0.67g Raspberry
Fats 0.65g 0.3g Raspberry
Carbs 11.94g 7.68g Raspberry
Calories 52kcal 32kcal Raspberry
Starch 0g 0.04g Strawberry
Fructose 2.35g 2.44g Strawberry
Sugar 4.42g 4.89g Raspberry
Fiber 6.5g 2g Raspberry
Calcium 25mg 16mg Raspberry
Iron 0.69mg 0.41mg Raspberry
Magnesium 22mg 13mg Raspberry
Phosphorus 29mg 24mg Raspberry
Potassium 151mg 153mg Strawberry
Sodium 1mg 1mg
Zinc 0.42mg 0.14mg Raspberry
Copper 0.09mg 0.048mg Raspberry
Vitamin A 33IU 12IU Raspberry
Vitamin A RAE 2µg 1µg Raspberry
Vitamin E 0.87mg 0.29mg Raspberry
Vitamin C 26.2mg 58.8mg Strawberry
Vitamin B1 0.032mg 0.024mg Raspberry
Vitamin B2 0.038mg 0.022mg Raspberry
Vitamin B3 0.598mg 0.386mg Raspberry
Vitamin B5 0.329mg 0.125mg Raspberry
Vitamin B6 0.055mg 0.047mg Raspberry
Folate 21µg 24µg Strawberry
Vitamin K 7.8µg 2.2µg Raspberry
Tryptophan 0.008mg Strawberry
Threonine 0.02mg Strawberry
Isoleucine 0.016mg Strawberry
Leucine 0.034mg Strawberry
Lysine 0.026mg Strawberry
Methionine 0.002mg Strawberry
Phenylalanine 0.019mg Strawberry
Valine 0.019mg Strawberry
Histidine 0.012mg Strawberry
Saturated Fat 0.019g 0.015g Strawberry
Monounsaturated Fat 0.064g 0.043g Raspberry
Polyunsaturated fat 0.375g 0.155g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Strawberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Raspberry
22%
Strawberry
Minerals Daily Need Coverage Score
15%
Raspberry
9%
Strawberry

Comparison summary

Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 0.47g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 14)
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
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.