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Strawberry vs. Raspberry — In-Depth Nutrition Comparison

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How are strawberries and raspberries different?

  • Strawberries are richer in vitamin C, while raspberries are higher in fiber and manganese.
  • Strawberries cover your daily need for vitamin C, 36% more than raspberries.
  • Strawberries have a higher glycemic index (40) than raspberries (26).

Strawberries, raw and Raspberries, raw types were used in this article.

Infographic

Strawberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
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%
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

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 196% 0% 0.33% 5.8% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 87% 0% 0.67% 17% 8% 8.8% 11% 20% 13% 0% 20% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Raspberry DV% diff.
Vitamin C 58.8mg 26.2mg 36%
Fiber 2g 6.5g 18%
Manganese 0.386mg 0.67mg 12%
Copper 0.048mg 0.09mg 5%
Vitamin K 2.2µg 7.8µg 5%
Iron 0.41mg 0.69mg 4%
Vitamin E 0.29mg 0.87mg 4%
Vitamin B5 0.125mg 0.329mg 4%
Zinc 0.14mg 0.42mg 3%
Magnesium 13mg 22mg 2%
Calories 32kcal 52kcal 1%
Protein 0.67g 1.2g 1%
Fats 0.3g 0.65g 1%
Carbs 7.68g 11.94g 1%
Calcium 16mg 25mg 1%
Phosphorus 24mg 29mg 1%
Vitamin B1 0.024mg 0.032mg 1%
Vitamin B2 0.022mg 0.038mg 1%
Vitamin B3 0.386mg 0.598mg 1%
Vitamin B6 0.047mg 0.055mg 1%
Folate 24µg 21µg 1%
Choline 5.7mg 12.3mg 1%
Polyunsaturated fat 0.155g 0.375g 1%
Protein per 100 calories 2.1g 2.3g N/A
Calories per 10 g protein 478kcal 433kcal N/A
Weight per 100 calories 313g 192g N/A
Net carbs 5.68g 5.44g N/A
Potassium 153mg 151mg 0%
Sugar 4.89g 4.42g N/A
Starch 0.04g 0g 0%
Sodium 1mg 1mg 0%
Vitamin A 1µg 2µg 0%
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.015g 0.019g 0%
Monounsaturated fat 0.043g 0.064g 0%
Tryptophan 0.008mg 0%
Threonine 0.02mg 0%
Isoleucine 0.016mg 0%
Leucine 0.034mg 0%
Lysine 0.026mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.019mg 0%
Valine 0.019mg 0%
Histidine 0.012mg 0%
Fructose 2.44g 2.35g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 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 ProteinProtein +79.1%
Contains more FatsFats +116.7%
Contains more CarbsCarbs +55.5%
Contains more OtherOther +15%
~equal in Water ~85.75g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more SucroseSucrose +135%
~equal in Glucose ~1.86g
~equal in Fructose ~2.35g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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