Grapefruit vs. Raspberries
Nutrition comparison of Grapefruit and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and raspberries:
- Both raspberries and grapefruit are high in Vitamin C.
- Grapefruit has more beta-carotene and lycopene than raspberry, however, raspberry contains more lutein + zeaxanthin than grapefruit.
- Raspberry has more niacin.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and grapefruit contain similar amounts of calories - raspberry has 52 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is heavier in carbs, lighter in fat and similar to raspberries for protein. Grapefruit has a macronutrient ratio of 7:91:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Raspberries | |
|---|---|---|
| Protein | 7% | 8% |
| Carbohydrates | 91% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and grapefruit contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 306% more dietary fiber than grapefruit - raspberry has 6.5g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Raspberries and grapefruit contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Raspberries and grapefruit contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both raspberries and grapefruit are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both raspberries and grapefruit are high in Vitamin C. Grapefruit has 19% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 28 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Raspberries and grapefruit contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than grapefruit - raspberry has 7.8ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Raspberry has more niacin. Both grapefruit and raspberries contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Raspberries | |
|---|---|---|
| Thiamin | 0.043 MG | 0.032 MG |
| Riboflavin | 0.031 MG | 0.038 MG |
| Niacin | 0.204 MG | 0.598 MG |
| Pantothenic acid | 0.262 MG | 0.329 MG |
| Vitamin B6 | 0.053 MG | 0.055 MG |
| Folate | 13 UG | 21 UG |
Minerals
calcium
Raspberries and grapefruit contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Raspberry has 763% more iron than grapefruit - raspberry has 0.69mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Raspberries and grapefruit contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than raspberry per 100 grams, however, raspberry contains more quercetin than grapefruit per 100 grams. Both grapefruit and raspberries contain small amounts of kaempferol.
| Grapefruit | Raspberries | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | 0.06 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more beta-carotene and lycopene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than grapefruit per 100 grams. Both grapefruit and raspberries contain small amounts of alpha-carotene.
| Grapefruit | Raspberries | |
|---|---|---|
| beta-carotene | 686 UG | 12 UG |
| alpha-carotene | 3 UG | 16 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.126 G |
| Total | 0.008 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Raspberries | |
|---|---|---|
| linoleic acid | 0.029 G | 0.249 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Raspberries (Raspberries, raw) .
Grapefruit 230g
(
cup sections, with juice
)
|
Daily Values (%) |
Raspberries 123g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 97KCAL 5% |
|
52% | calories | 5% |
|
64KCAL 3% | |
| 25G 10% |
|
67% | carbohydrates | 5% |
|
15G 6% | |
| 3.7G 15% |
|
5% | dietary fiber | 116% |
|
8G 32% | |
| 16G | 196% | sugar | 5% | 5.4G | |||
| 0.32G 1% |
|
5% | total fat | 150% |
|
0.8G 1% | |
| 0.05G 0.3% |
|
149% | saturated fat | 5% |
|
0.02G 0.1% | |
| 0.05G | 5% | monounsaturated fat | 60% | 0.08G | |||
| 0.08G | 5% | polyunsaturated fat | 474% | 0.46G | |||
|
|
5% | sodium | >999% |
|
1.2MG 0.1% | ||
| 5% | Vitamins and Minerals | 5% | |||||
| 133UG 19% |
|
>999% | Vitamin A | 5% |
|
2.5UG 0.4% | |
| 72MG 96% |
|
125% | Vitamin C | 5% |
|
32MG 43% | |
| 51MG 5% |
|
65% | calcium | 5% |
|
31MG 3% | |
| 0.18MG 1% |
|
5% | iron | 372% |
|
0.85MG 5% | |
| 21MG 7% |
|
5% | magnesium | 29% |
|
27MG 9% | |
| 311MG 14% |
|
67% | potassium | 5% |
|
186MG 8% | |
| 0.1MG 9% |
|
150% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.07MG 7% |
|
40% | riboflavin (Vit B2) | 5% |
|
0.05MG 4% | |
| 0.47MG 3% |
|
5% | niacin (Vit B3) | 57% |
|
0.74MG 5% | |
| 0.12MG 9% |
|
71% | Vitamin B6 | 5% |
|
0.07MG 5% | |
| 0.6MG 12% |
|
50% | pantothenic acid (Vit B5) | 5% |
|
0.4MG 8% | |
| 30UG 8% |
|
15% | folate (Vit B9) | 5% |
|
26UG 7% | |
| 0.3MG 2% |
|
5% | Vitamin E | 267% |
|
1.1MG 7% | |
|
|
5% | Vitamin K | >999% |
|
9.6UG 11% | ||
| 1.8G 4% |
|
20% | protein | 5% |
|
1.5G 3% | |
| 18MG 4% |
|
20% | choline | 5% |
|
15MG 4% | |
| 0.07MG 6% |
|
5% | copper | 57% |
|
0.11MG 9% | |
| 0.05MG 3% |
|
5% | manganese | >999% |
|
0.82MG 46% | |
| 41MG 6% |
|
14% | phosphorus | 5% |
|
36MG 5% | |
| 0.23UG 0.4% |
|
5% | selenium | 9% |
|
0.25UG 0.4% | |
| 0.16MG 2% |
|
5% | zinc | 225% |
|
0.52MG 7% | |
| 203G | 93% | Water | 5% | 105G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does raspberries or grapefruit contain more calories in 100 grams?Raspberries and grapefruit contain similar amounts of calories - raspberry has 52 calories in 100g and grapefruit has 42 calories.
Does raspberries or grapefruit have more carbohydrates?
By weight, raspberries and grapefruit contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.