Granny Smith Apple vs. Raspberries
Nutrition comparison of Granny Smith Apple and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and raspberries:
- Both raspberries and granny smith apple are high in dietary fiber.
- Granny smith apple has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than granny smith apple.
- Raspberry has 54% less sugar than granny smith apple.
- Raspberry has more niacin, pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and granny smith apple contain similar amounts of calories - raspberry has 52 calories per 100 grams and granny smith apple has 58 calories.
For macronutrient ratios, granny smith apple is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 94% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and granny smith apple contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and granny smith apple has 13.6g of carbohydrates.
dietary fiber
Both raspberries and granny smith apple are high in dietary fiber. Raspberry has 132% more dietary fiber than granny smith apple - raspberry has 6.5g of dietary fiber per 100 grams and granny smith apple has 2.8g of dietary fiber.
sugar
Raspberry has 54% less sugar than granny smith apple - raspberry has 4.4g of sugar per 100 grams and granny smith apple has 9.6g of sugar.
Protein
protein
Raspberries and granny smith apple contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and granny smith apple has 0.44g of protein.
Fat
saturated fat
Both raspberries and granny smith apple are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - raspberry has 26.2mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Raspberries and granny smith apple contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and granny smith apple has 5ug of Vitamin A.
Vitamin E
Raspberries and granny smith apple contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and granny smith apple has 0.18mg of Vitamin E.
Vitamin K
Raspberries and granny smith apple contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and granny smith apple has 3.2ug of Vitamin K.
The B Vitamins
Raspberry has more niacin, pantothenic acid and folate. Both granny smith apple and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Granny Smith Apple | Raspberries | |
|---|---|---|
| Thiamin | 0.019 MG | 0.032 MG |
| Riboflavin | 0.025 MG | 0.038 MG |
| Niacin | 0.126 MG | 0.598 MG |
| Pantothenic acid | 0.056 MG | 0.329 MG |
| Vitamin B6 | 0.037 MG | 0.055 MG |
| Folate | 3 UG | 21 UG |
Minerals
calcium
Raspberry has 400% more calcium than granny smith apple - raspberry has 25mg of calcium per 100 grams and granny smith apple has 5mg of calcium.
iron
Raspberry has 360% more iron than granny smith apple - raspberry has 0.69mg of iron per 100 grams and granny smith apple has 0.15mg of iron.
potassium
Raspberries and granny smith apple contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and granny smith apple has 120mg of potassium.
Antioxidants and Phytonutrients
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, granny smith apple has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than granny smith apple per 100 grams.
| Granny Smith Apple | Raspberries | |
|---|---|---|
| beta-carotene | 59 UG | 12 UG |
| lutein + zeaxanthin | 64 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) .
Granny Smith Apple 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 % |
|
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 granny smith apple contain more calories in 100 grams?Raspberries and granny smith apple contain similar amounts of calories - raspberry has 52 calories in 100g and granny smith apple has 58 calories.
Does raspberries or granny smith apple have more carbohydrates?
By weight, raspberries and granny smith apple contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and granny smith apple has 13.6g of carbohydrates.