Apple vs. Raspberries

Nutrition comparison of Apple and Raspberries


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus raspberries (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and raspberries:

  • Both raspberries and apple are high in dietary fiber.
  • Apple has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than apple.
  • Raspberry has more niacin, pantothenic acid and folate.
  • Raspberry is an excellent source of Vitamin C.
Detailed nutritional comparison of apple 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.


Image of Apple src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and apple contain similar amounts of calories - raspberry has 52kcal of calories per 100 grams and apple has 52kcal of calories.

dietary fiber

Both raspberries and apple are high in dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Raspberry has less sugar than apple - raspberry has 4.4g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Raspberries and apple contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both raspberries and apple are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Raspberry is an excellent source of Vitamin C and it has more Vitamin C than apple - raspberry has 26.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Raspberries and apple contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Raspberries and apple contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

The B Vitamins

Raspberry has more niacin, pantothenic acid and folate. Both apple and raspberries contain significant amounts of thiamin, riboflavin and Vitamin B6.

Apple Raspberries
Thiamin 0.017 MG 0.032 MG
Riboflavin 0.026 MG 0.038 MG
Niacin 0.091 MG 0.598 MG
Pantothenic acid 0.061 MG 0.329 MG
Vitamin B6 0.041 MG 0.055 MG
Folate 3 UG 21 UG

Minerals

calcium

Raspberry has more calcium than apple - raspberry has 25mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Raspberry has more iron than apple - raspberry has 0.69mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Raspberry has more potassium than apple - raspberry has 151mg of potassium per 100 grams and apple has 107mg 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, apple has more quercetin than raspberry per 100 grams. Both apple and raspberries contain small amounts of kaempferol.

Apple Raspberries
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.06 mg
Quercetin 4.01 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, Apple has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than apple per 100 grams.

Apple Raspberries
beta-carotene 27 UG 12 UG
lutein + zeaxanthin 29 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 apple per 100 grams.

Apple Raspberries
alpha linoleic acid 0.009 G 0.126 G
Total 0.009 G 0.126 G

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than apple per 100 grams.

Apple Raspberries
linoleic acid 0.043 G 0.249 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Raspberries (Raspberries, raw) .

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