Raspberries vs. Almonds
Nutrition comparison of Raspberries and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and almonds:
- Both raspberries and almonds are high in dietary fiber.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Raspberry has signficantly less saturated fat than almond.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and raspberry has 91% less calories than almond - raspberry has 52 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Almonds | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 82% | 14% |
| Fat | 10% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 45% less carbohydrates than almond - raspberry has 11.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both raspberries and almonds are high in dietary fiber. Almond has 92% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Raspberries and almonds contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 16 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Raspberry has signficantly less saturated fat than almond - raspberry has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and raspberries are low in trans fat - almond has 0.02g of trans fat per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than almond - raspberry has 26.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Raspberries and almonds contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 28 times more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than almond - raspberry has 7.8ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both raspberries and almonds contain significant amounts of pantothenic acid.
| Raspberries | Almonds | |
|---|---|---|
| Thiamin | 0.032 MG | 0.205 MG |
| Riboflavin | 0.038 MG | 1.138 MG |
| Niacin | 0.598 MG | 3.618 MG |
| Pantothenic acid | 0.329 MG | 0.471 MG |
| Vitamin B6 | 0.055 MG | 0.137 MG |
| Folate | 21 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 976% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 438% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 385% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more kaempferol and isorhamnetin than raspberry per 100 grams, however, raspberry contains more quercetin than almond per 100 grams.
| Raspberries | Almonds | |
|---|---|---|
| kaempferol | 0.06 mg | 0.39 mg |
| Quercetin | 1.05 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both raspberries and almonds contain small amounts of beta-carotene.
| Raspberries | Almonds | |
|---|---|---|
| beta-carotene | 12 UG | 1 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Raspberries | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.003 G |
| Total | 0.126 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than raspberry per 100 grams.
| Raspberries | Almonds | |
|---|---|---|
| linoleic acid | 0.249 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.249 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Almonds (Nuts, almonds) .
Raspberries g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or almonds contain more calories in 100 grams?Almond is high in calories and raspberry has 90% less calories than almond - raspberry has 52 calories in 100g and almond has 579 calories.
Does raspberries or almonds have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than almond - raspberry has 11.9g of carbs for 100g and almond has 21.6g of carbohydrates.
Does raspberries or almonds contain more calcium?
Almond is a rich source of calcium and it has 980% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and almond has 269mg of calcium.
Does raspberries or almonds contain more iron?
Almond is an abundant source of iron and it has 440% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and almond has 3.7mg of iron.
Does raspberries or almonds contain more potassium?
Almond is a rich source of potassium and it has 390% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and almond has 733mg of potassium.