Bananas vs Raspberries
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Raspberries, raw is higher in more vitamins & minerals
Calories (kcal)
Bananas 97
Raspberries —
Protein (g)
Bananas 0.740
Raspberries 1.01
Carbs (g)
Bananas 23.0
Raspberries 12.9
Fat (g)
Bananas 0.290
Raspberries 0.188
Fiber (g)
Bananas 1.70
Raspberries —
Quick answers
Which has more protein?
Raspberries, raw — 1.01g vs 0.740g per 100g.
Which is more nutrient-dense?
Raspberries, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Bananas | Raspberries | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 97 kcal | — | |
| Macronutrients | |||
| Water | 75.3 g | 85.6 g | -12% |
| Protein | 0.740 g | 1.01 g | -27% |
| Total lipid (fat) | 0.290 g | 0.188 g | +55% |
| Carbohydrate, by difference | 23.0 g | 12.9 g | +78% |
| Fiber, total dietary | 1.70 g | — | |
| Sugars, Total | 15.8 g | 2.68 g | +490% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.3 mg | 23.0 mg | -47% |
| Thiamin (Vitamin B1) | 0.056 mg | — | |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0.662 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.209 mg | — | |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 8.00 ug | — | |
| Carotene, alpha | 7.00 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 16.4 mg | -70% |
| Iron, Fe | 0 mg | 0.450 mg | -100% |
| Magnesium, Mg | 28.0 mg | 19.1 mg | +46% |
| Phosphorus, P | 22.0 mg | 27.5 mg | -20% |
| Potassium, K | 326 mg | 156 mg | +109% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.160 mg | 0.221 mg | -28% |
| Copper, Cu | 0.101 mg | 0.053 mg | +91% |
| Manganese, Mn | 0.258 mg | 0.493 mg | -48% |
| Selenium, Se | 0 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 98 kcal | 57 kcal | +71% |
| Energy (Atwater Specific Factors) | 88 kcal | 51 kcal | +71% |
| Energy | 408 kj | — | |
| Nitrogen | 0.120 g | 0.161 g | -26% |
| Ash | 0.700 g | 0.350 g | +100% |
| Carbohydrate, by summation | 21.2 g | — | |
| Total dietary fiber (AOAC 2011.25) | 4.62 g | — | |
| Sucrose | 4.18 g | 0 g | |
| Glucose | 5.55 g | 0.992 g | +460% |
| Fructose | 6.09 g | 1.68 g | +262% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 3.66 g | — | |
| Citric acid | 341 mg | 1740 mg | -80% |
| Malic acid | 369 mg | 54.1 mg | +582% |
| Oxalic acid | — | 0 mg | |
| Pyruvic acid | — | 0 mg | |
| Quinic acid | — | 0 mg | |
| Iodine, I | 0 ug | — | |
| Biotin | 0 ug | 3.43 ug | -100% |
| Betaine | 0.100 mg | 0.800 mg | -88% |
| cis-beta-Carotene | 1.00 ug | — | |
| trans-beta-Carotene | 7.00 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Cryptoxanthin, alpha | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0.380 mg | 11.8 mg | -97% |
| Proanthocyanidin trimers | 0.420 mg | 5.05 mg | -92% |
| Proanthocyanidin 4-6mers | 1.86 mg | 8.99 mg | -79% |
| Proanthocyanidin 7-10mers | 0 mg | 1.13 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 0 mg | 0 mg | = |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0.110 mg | 0.060 mg | +83% |
| Myricetin | 0.010 mg | 0 mg | |
| Quercetin | 0.060 mg | 1.05 mg | -94% |
| Flavonoids | |||
| (-)-Epicatechin | 0.020 mg | 3.52 mg | -99% |
| (-)-Epicatechin 3-gallate | 0 mg | 0 mg | = |
| (-)-Epigallocatechin | 0 mg | 0.460 mg | -100% |
| (-)-Epigallocatechin 3-gallate | 0 mg | 0.540 mg | -100% |
| (+)-Catechin | 6.10 mg | 1.31 mg | +366% |
| (+)-Gallocatechin | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 5.60 mg | 1.60 mg | +250% |
| Choline from phosphatidylcholine | 0.400 mg | 7.00 mg | -94% |
| Choline from phosphocholine | 0.500 mg | 0.600 mg | -17% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 3.20 mg | 3.10 mg | +3% |
| Total Choline | 9.80 mg | 12.0 mg | -18% |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 2.17 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.003 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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