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Salmonberries vs. Raspberry — In-Depth Nutrition Comparison

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What are the main differences between Salmonberries and Raspberry?

  • Salmonberries are richer in Manganese, Vitamin K, and Vitamin A RAE, yet Raspberry is richer in Vitamin C, Fiber, and Copper.
  • Raspberry's daily need coverage for Vitamin C is 19% higher.
  • Salmonberries have 25 times more Vitamin A RAE than Raspberry. Salmonberries have 50µg of Vitamin A RAE, while Raspberry has 2µg.

We used Salmonberries, raw (Alaska Native) and Raspberries, raw types in this comparison.

Infographic

Salmonberries vs Raspberry 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 Manganese +64.2%
Contains more Calcium +92.3%
Contains more Iron +72.5%
Contains more Magnesium +46.7%
Contains more Potassium +37.3%
Contains less Sodium -92.9%
Contains more Zinc +50%
Contains more Copper +200%
Equal in Phosphorus - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Manganese +64.2%
Contains more Calcium +92.3%
Contains more Iron +72.5%
Contains more Magnesium +46.7%
Contains more Potassium +37.3%
Contains less Sodium -92.9%
Contains more Zinc +50%
Contains more Copper +200%
Equal in Phosphorus - 29

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 A +1403%
Contains more Vitamin E +85.1%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B6 +41.8%
Contains more Vitamin K +89.7%
Contains more Vitamin C +184.8%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +97%
Contains more Folate +23.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 0% 37%
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%
Contains more Vitamin A +1403%
Contains more Vitamin E +85.1%
Contains more Vitamin B1 +28.1%
Contains more Vitamin B2 +63.2%
Contains more Vitamin B6 +41.8%
Contains more Vitamin K +89.7%
Contains more Vitamin C +184.8%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +97%
Contains more Folate +23.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +21.7%
Contains more Protein +41.2%
Contains more Fats +97%
Contains more Carbs +18.8%
Equal in Water - 85.75
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Other +21.7%
Contains more Protein +41.2%
Contains more Fats +97%
Contains more Carbs +18.8%
Equal in Water - 85.75

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +900%
Contains more Fructose +34.3%
Equal in Glucose - 1.86
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +900%
Contains more Fructose +34.3%
Equal in Glucose - 1.86

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Raspberry Opinion
Net carbs 8.15g 5.44g Salmonberries
Protein 0.85g 1.2g Raspberry
Fats 0.33g 0.65g Raspberry
Carbs 10.05g 11.94g Raspberry
Calories 47kcal 52kcal Raspberry
Fructose 1.75g 2.35g Raspberry
Sugar 3.66g 4.42g Salmonberries
Fiber 1.9g 6.5g Raspberry
Calcium 13mg 25mg Raspberry
Iron 0.4mg 0.69mg Raspberry
Magnesium 15mg 22mg Raspberry
Phosphorus 27mg 29mg Raspberry
Potassium 110mg 151mg Raspberry
Sodium 14mg 1mg Raspberry
Zinc 0.28mg 0.42mg Raspberry
Copper 0.03mg 0.09mg Raspberry
Manganese 1.1mg 0.67mg Salmonberries
Selenium 0.2µg Raspberry
Vitamin A 496IU 33IU Salmonberries
Vitamin A RAE 50µg 2µg Salmonberries
Vitamin E 1.61mg 0.87mg Salmonberries
Vitamin C 9.2mg 26.2mg Raspberry
Vitamin B1 0.041mg 0.032mg Salmonberries
Vitamin B2 0.062mg 0.038mg Salmonberries
Vitamin B3 0.466mg 0.598mg Raspberry
Vitamin B5 0.167mg 0.329mg Raspberry
Vitamin B6 0.078mg 0.055mg Salmonberries
Folate 17µg 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 14.8µg 7.8µg Salmonberries
Saturated Fat 0.019g Salmonberries
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
Salmonberries Raspberry
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%
Salmonberries
16%
Raspberry
Minerals Daily Need Coverage Score
21%
Salmonberries
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 0.76g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 26)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.7)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 13mg)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.