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Raspberry vs. White bread — In-Depth Nutrition Comparison

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Differences between raspberries and white bread

  • Raspberries have more vitamin C and fiber, while white bread has more vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, and calcium.
  • White bread's daily need coverage for vitamin B1 is 42% higher.
  • The amount of sodium in raspberries is lower.
  • Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of white bread is 73.

The food types used in this comparison are Raspberries, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Raspberry vs White bread infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +19.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +25%
Contains more CalciumCalcium +476%
Contains more IronIron +423.2%
Contains more CopperCopper +12.2%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +237.9%
Contains more SeleniumSelenium +10900%
~equal in Magnesium ~23mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +295.5%
Contains more Vitamin KVitamin K +3800%
Contains more Vitamin B1Vitamin B1 +1565.6%
Contains more Vitamin B2Vitamin B2 +539.5%
Contains more Vitamin B3Vitamin B3 +699.3%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin B6Vitamin B6 +58.2%
Contains more FolateFolate +428.6%
Contains more CholineCholine +18.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +135.4%
Contains more ProteinProtein +637.5%
Contains more FatsFats +412.3%
Contains more CarbsCarbs +313.9%
Contains more OtherOther +330.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +835.9%
Contains more Poly. FatPolyunsaturated fat +327.2%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +18.5%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~2.43g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry White bread DV% diff.
Vitamin B1 0.032mg 0.533mg 42%
Selenium 0.2µg 22µg 40%
Iron 0.69mg 3.61mg 37%
Vitamin C 26.2mg 0mg 29%
Vitamin B3 0.598mg 4.78mg 26%
Folate 21µg 111µg 23%
Sodium 1mg 490mg 21%
Vitamin B2 0.038mg 0.243mg 16%
Starch 0g 37.17g 15%
Fiber 6.5g 2.7g 15%
Protein 1.2g 8.85g 15%
Calcium 25mg 144mg 12%
Carbs 11.94g 49.42g 12%
Calories 52kcal 266kcal 11%
Phosphorus 29mg 98mg 10%
Polyunsaturated fat 0.375g 1.602g 8%
Manganese 0.67mg 0.536mg 6%
Vitamin K 7.8µg 0.2µg 6%
Vitamin B5 0.329mg 0.536mg 4%
Vitamin E 0.87mg 0.22mg 4%
Fats 0.65g 3.33g 4%
Zinc 0.42mg 0.74mg 3%
Saturated fat 0.019g 0.698g 3%
Vitamin B6 0.055mg 0.087mg 2%
Monounsaturated fat 0.064g 0.599g 1%
Copper 0.09mg 0.101mg 1%
Potassium 151mg 126mg 1%
Net carbs 5.44g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 4.42g 5.67g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.027g N/A
Choline 12.3mg 14.6mg 0%
Fructose 2.35g 2.43g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
Minerals Daily Need Coverage Score
20%
Raspberry
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.7)
Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 489mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.679g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.