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Strawberry vs Raspberry - Health impact and Nutrition Comparison

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Strawberry
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Raspberry

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 be discussing the nutritional value, the health impact, accessibility and uses of both 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 at is the glycemic index. The glycemic index of raspberries is lower than the glycemic index of strawberries. 

Vitamins and Minerals comparison

Now to check the micronutrient composition of both fruits, their composition of vitamins and minerals has to be assessed.

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

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


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, which promotes a healthy gastrointestinal system.(2)

Having a low glycemic index, raspberries are safe-to-eat fruits for diabetic and prediabetic patients 

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 that are caused by oxidative stress. (4)
  • Vitamin C acts as an immune booster that keeps the skin refreshed.(5)

In addition to the above, not only vitamin C is good for the skin but also, 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.(6)

Furthermore, a study focusing on a sample size focusing on people with a BMI >30, it was found out that a daily intake of strawberries in powder form decreased the risk of cardiovascular diseases (CVD>), strokes, and diabetes in people what a BMI >30 (categorized as obese).(7)

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 blood vessels of the heart, 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.(8)

The Flavonoids in raspberries and the Ellagic acid in strawberries work in reducing the concentration of LDL in the blood and have anti-inflammatory benefits. (9)

Accessibility and Usage of each fruit

Raspberries are sensitive to the way 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, rather they plant them. 

Strawberries and raspberries are famously used in the culinary world. They can be consumed raw, dried, as smoothies and can be 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 the 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 the months of June/July, whereas, autumn raspberries are harvested between the months of 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 regions that are sunny. They require shelter from strong winds, and once planted on a well-drained soil the best outcome will be received. 

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. 

Summary

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

  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://pubmed.ncbi.nlm.nih.gov/16373990
  6. https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1600-0625.2009.01044.x
  7. https://pubmed.ncbi.nlm.nih.gov/22068016/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826222/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/

Infographic

Strawberry vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +68.3%
Contains more Calcium +56.3%
Contains more Magnesium +69.2%
Contains more Copper +87.5%
Contains more Zinc +200%
Contains more Phosphorus +20.8%
Equal in Potassium - 151
Equal in Sodium - 1
Contains more Iron +68.3%
Contains more Calcium +56.3%
Contains more Magnesium +69.2%
Contains more Copper +87.5%
Contains more Zinc +200%
Contains more Phosphorus +20.8%
Equal in Potassium - 151
Equal in Sodium - 1

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 C +124.4%
Contains more Folate, total +14.3%
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, total +14.3%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Strawberry
18
Raspberry
Mineral Summary Score
6
Strawberry
10
Raspberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
4%
Strawberry
7%
Raspberry
Carbohydrates
8%
Strawberry
12%
Raspberry
Fats
1%
Strawberry
3%
Raspberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Strawberry Raspberry
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Raspberry
Raspberry contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Strawberry Raspberry Opinion
Calories 32 52 Raspberry
Protein 0.67 1.2 Raspberry
Fats 0.3 0.65 Raspberry
Vitamin C 58.8 26.2 Strawberry
Carbs 7.68 11.94 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.41 0.69 Raspberry
Calcium 16 25 Raspberry
Potassium 153 151 Strawberry
Magnesium 13 22 Raspberry
Sugars 4.89 4.42 Strawberry
Fiber 2 6.5 Raspberry
Copper 0.048 0.09 Raspberry
Zinc 0.14 0.42 Raspberry
Starch 0.04 0 Strawberry
Phosphorus 24 29 Raspberry
Sodium 1 1
Vitamin A 12 33 Raspberry
Vitamin E 0.29 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.024 0.032 Raspberry
Vitamin B2 0.022 0.038 Raspberry
Vitamin B3 0.386 0.598 Raspberry
Vitamin B5 0.125 0.329 Raspberry
Vitamin B6 0.047 0.055 Raspberry
Vitamin B12 0 0
Vitamin K 2.2 7.8 Raspberry
Folate, total 24 21 Strawberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.015 0.019 Strawberry
Monounsaturated Fat 0.043 0.064 Raspberry
Polyunsaturated fat 0.155 0.375 Raspberry
Tryptophan 0.008 Strawberry
Threonine 0.02 Strawberry
Isoleucine 0.016 Strawberry
Leucine 0.034 Strawberry
Lysine 0.026 Strawberry
Methionine 0.002 Strawberry
Phenylalanine 0.019 Strawberry
Valine 0.019 Strawberry
Histidine 0.012 Strawberry
Fructose 2.44 2.35 Strawberry
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.