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.
Detailed nutritional comparison of cherries and raspberries is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Raspberries src

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, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Raspberries
Protein 6% 8%
Carbohydrates 91% 81%
Fat 3% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cherries or Raspberries .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Raspberries (Raspberries, raw) .

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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.