Raspberry vs. Strawberry — Health Impact and Nutrition Comparison

Introduction

Raspberries and strawberries have been cultivated and used in culinary cuisines and medicine for centuries. In this comparison, we will discuss the nutritional value, health impact, accessibility, botanical aspects, and uses of raspberries and strawberries.

General Information

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 to sell as fresh or frozen fruit, juices, and dried fruits. They are a great source of fiber 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 significantly larger - at 9.22M metric tons per year. They are commercially harvested for fresh or frozen fruits, jams, and desserts. Their nutritional content is packed with vitamin C and antioxidants.

Nutritional Content

The infographics below are presented for 100g servings of raw strawberries and raspberries. 

Vitamins

Raspberries are a considerably better source of most vitamins, being around 3 times richer in vitamins K, A, E, and vitamin B5. They are also higher in vitamins B1, B2, B3, and B6.

However, strawberries have 2 times more vitamin C, as well as more folate or vitamin B9. 

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.

Strawberry

2

100 g 300 g 1 cup, whole - 144g1 NLEA serving - 147g1 cup, halves - 152g1 cup, sliced - 166g1 cup, pureed - 232g1 pint as purchased, yields - 357g

Raspberry

9

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Contains more Vitamin CVitamin C	+124.4%
Contains more FolateFolate	+14.3%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B1Vitamin B1	+33.3%
Contains more Vitamin B2Vitamin B2	+72.7%
Contains more Vitamin B3Vitamin B3	+54.9%
Contains more Vitamin B5Vitamin B5	+163.2%
Contains more Vitamin B6Vitamin B6	+17%
Contains more Vitamin KVitamin K	+254.5%
Contains more CholineCholine	+115.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Raspberries are also the clear winner in the mineral category. They are 3 times richer in zinc, 2 times richer in copper, manganese, magnesium, and iron. Raspberries also contain more calcium and phosphorus.

Strawberries, however, provide 2 times more selenium.

Comparatively speaking, strawberries and raspberries both have similar content of 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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Strawberry

1

100 g 300 g 1 cup, whole - 144g1 NLEA serving - 147g1 cup, halves - 152g1 cup, sliced - 166g1 cup, pureed - 232g1 pint as purchased, yields - 357g

Raspberry

7

100 g 300 g 10 raspberries - 19g1 cup - 123g1 pint as purchased, yields - 312g

Contains more SeleniumSelenium

+100%

Contains more MagnesiumMagnesium	+69.2%
Contains more CalciumCalcium	+56.3%
Contains more IronIron	+68.3%
Contains more CopperCopper	+87.5%
Contains more ZincZinc	+200%
Contains more PhosphorusPhosphorus	+20.8%
Contains more ManganeseManganese	+73.6%

~equal in Potassium ~151mg

~equal in Sodium ~1mg

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

Health impact

Raspberries have flavonoids that can act as "housekeeping" agents in the brain and decrease oxidative stress, like free radicals, in the brain cells. Their main role is to "clean up" harmful compounds from brain cells that have a role in neurological disorders, such as Alzheimer's and Parkinson's disease (3).

In addition to this, raspberries are very high in dietary fiber, promoting a healthy gastrointestinal system (4).

Raspberries and strawberries can be recommended to people with diabetes in moderation, as these fruits have low glycemic index values.

Moreover, raspberries, being rich in zinc, can act as an immune booster (5).

Strawberries are a good source of vitamin C, which has several health benefits:

• The antioxidizing activity of this vitamin is beneficial in removing free radicals and damaged components caused by oxidative stress (6).
• Vitamin C acts as an immune booster (5).

In addition to vitamin C being good for the skin, 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 (7).

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 disease, stroke, and diabetes in people with a BMI >30 (categorized as obese) (8).

A commonality between raspberries and strawberries is their activity in reducing low-density lipoprotein (LDL) levels in 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 for 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 leads to a heart attack (9).

The flavonoids in raspberries and the ellagic acid in strawberries reduce the concentration of LDL in the blood and have anti-inflammatory benefits (10).

Accessibility and Usage

Raspberries are sensitive to the region and environment where they are grown and harvested. This process increases its price and decreases 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 and Varieties

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. Summer raspberries are harvested during June/July, whereas Autumn raspberries are harvested between August and October.

The two main differences between them are related to flavor and planting. First, Summer raspberry has a better flavor than 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. Farmers will receive the best outcome by planting on well-drained soil.

References

1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8431376/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6974958/
5. https://pubmed.ncbi.nlm.nih.gov/16373990/
6. https://pubmed.ncbi.nlm.nih.gov/21310208/
7. https://onlinelibrary.wiley.com/doi/pdf/10.1111/j.1600-0625.2009.01044.x
8. https://pubmed.ncbi.nlm.nih.gov/22068016/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2826222/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/