Cherries vs. Raspberries
Nutrition comparison of Cherries and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and raspberries:
- Both raspberries and cherries are high in dietary fiber.
- Cherry is a great source of potassium.
- Raspberry has 66% less sugar than cherry.
- Raspberry has more niacin and folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and cherries contain similar amounts of calories - raspberry has 52 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is heavier in carbs, lighter in fat and similar to raspberries for protein. Cherries has a macronutrient ratio of 6:91:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Raspberries | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and cherries contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both raspberries and cherries are high in dietary fiber. Raspberry has 210% more dietary fiber than cherry - raspberry has 6.5g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Raspberry has 66% less sugar than cherry - raspberry has 4.4g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Raspberries and cherries contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both raspberries and cherries are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 274% more Vitamin C than cherry - raspberry has 26.2mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Raspberries and cherries contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cherry has 3ug of Vitamin A.
Vitamin E
Raspberries and cherries contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Raspberries and cherries contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Raspberry has more niacin and folate. Both cherries and raspberries contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cherries | Raspberries | |
|---|---|---|
| Thiamin | 0.027 MG | 0.032 MG |
| Riboflavin | 0.033 MG | 0.038 MG |
| Niacin | 0.154 MG | 0.598 MG |
| Pantothenic acid | 0.199 MG | 0.329 MG |
| Vitamin B6 | 0.049 MG | 0.055 MG |
| Folate | 4 UG | 21 UG |
Minerals
calcium
Raspberry has 92% more calcium than cherry - raspberry has 25mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Raspberries and cherries contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Cherry is a great source of potassium and it has 47% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and cherry has 222mg 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,
| Cherries | Raspberries | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.06 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 1.05 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 cherries and raspberries contain significant amounts of lutein + zeaxanthin.
| Cherries | Raspberries | |
|---|---|---|
| beta-carotene | 38 UG | 12 UG |
| lutein + zeaxanthin | 85 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cherry per 100 grams.
| Cherries | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.126 G |
| Total | 0.026 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cherry per 100 grams.
| Cherries | Raspberries | |
|---|---|---|
| linoleic acid | 0.027 G | 0.249 G |
| Total | 0.027 G | 0.249 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: Cherries (Cherries, sweet, raw) and Raspberries (Raspberries, raw) .
Cherries g
()
|
Daily Values (%) |
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 cherries contain more calories in 100 grams?Raspberries and cherries contain similar amounts of calories - raspberry has 52 calories in 100g and cherry has 63 calories.
Does raspberries or cherries have more carbohydrates?
By weight, raspberries and cherries contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and cherry has 16g of carbohydrates.