Raspberries vs. Strawberries

Nutrition comparison of Raspberries and Strawberries


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

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

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

  • Both raspberries and strawberries are high in Vitamin C.
  • Raspberry has more pantothenic acid.
  • Raspberry is an excellent source of dietary fiber.
Detailed nutritional comparison of raspberries and strawberries 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: Raspberries (Raspberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Strawberries src

Calories and Carbs

calories

Strawberry has 38% less calories than raspberry - raspberry has 52 calories per 100 grams and strawberry has 32 calories.

For macronutrient ratios, raspberries is similar to strawberries for protein, carbs and fat. Raspberries has a macronutrient ratio of 8:82:10 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Strawberries
Protein 8% 7%
Carbohydrates 82% 85%
Fat 10% 8%
Alcohol ~ ~

carbohydrates

Raspberries and strawberries contain similar amounts carbs - raspberry has 11.9g of total carbs per 100 grams and strawberry has 7.7g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than strawberry - raspberry has 6.5g of dietary fiber per 100 grams and strawberry has 2g of dietary fiber.

sugar

Raspberries and strawberries contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and strawberry has 4.9g of sugar.



Protein

protein

Raspberries and strawberries contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and strawberry has 0.67g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both raspberries and strawberries are high in Vitamin C. Strawberry has 124% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and strawberry has 58.8mg of Vitamin C.

Vitamin A

Raspberries and strawberries contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and strawberry has 1ug of Vitamin A.

Vitamin E

Raspberries and strawberries contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and strawberry has 0.29mg of Vitamin E.

Vitamin K

Raspberries and strawberries contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and strawberry has 2.2ug of Vitamin K.

The B Vitamins

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

Raspberries Strawberries
Thiamin 0.032 MG 0.024 MG
Riboflavin 0.038 MG 0.022 MG
Niacin 0.598 MG 0.386 MG
Pantothenic acid 0.329 MG 0.125 MG
Vitamin B6 0.055 MG 0.047 MG
Folate 21 UG 24 UG

Minerals

calcium

Raspberry has 56% more calcium than strawberry - raspberry has 25mg of calcium per 100 grams and strawberry has 16mg of calcium.

iron

Raspberries and strawberries contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and strawberry has 0.41mg of iron.

potassium

Raspberries and strawberries contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and strawberry has 153mg 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, both raspberries and strawberries contain significant amounts of quercetin.

Raspberries Strawberries
kaempferol 0.06 mg 0.5 mg
Quercetin 1.05 mg 1.11 mg
myricetin ~ 0.04 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 raspberries and strawberries contain small amounts of beta-carotene.

Raspberries Strawberries
beta-carotene 12 UG 7 UG
alpha-carotene 16 UG ~
lutein + zeaxanthin 136 UG 26 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both raspberries and strawberries contain significant amounts of alpha linoleic acid (ALA).

Raspberries Strawberries
alpha linoleic acid 0.126 G 0.065 G
Total 0.126 G 0.065 G

omega 6s

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

Raspberries Strawberries
linoleic acid 0.249 G 0.09 G
Total 0.249 G 0.09 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: Raspberries (Raspberries, raw) and Strawberries (Strawberries, raw) .

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