Raspberries vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Raspberries, frozen, red, sweetened is higher in more vitamins & minerals
Calories (kcal)
Raspberries 103
Apple juice 46
Protein (g)
Raspberries 0.700
Apple juice 0.100
Carbs (g)
Raspberries 26.2
Apple juice 11.3
Fat (g)
Raspberries 0.160
Apple juice 0.130
Fiber (g)
Raspberries 4.40
Apple juice 0.200
Quick answers
Which has more protein?
Raspberries, frozen, red, sweetened — 0.700g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 103 kcal per 100g.
Which is more nutrient-dense?
Raspberries, frozen, red, sweetened 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 | Raspberries | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 103 kcal | 46 kcal | +124% |
| Macronutrients | |||
| Water | 72.8 g | 88.2 g | -18% |
| Protein | 0.700 g | 0.100 g | +600% |
| Total lipid (fat) | 0.160 g | 0.130 g | +23% |
| Carbohydrate, by difference | 26.2 g | 11.3 g | +132% |
| Fiber, total dietary | 4.40 g | 0.200 g | +2100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.005 g | 0.022 g | -77% |
| Fatty acids, total monounsaturated | 0.015 g | 0.006 g | +150% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.5 mg | 38.5 mg | -57% |
| Thiamin (Vitamin B1) | 0.019 mg | 0.021 mg | -10% |
| Riboflavin (Vitamin B2) | 0.045 mg | 0.017 mg | +165% |
| Niacin (Vitamin B3) | 0.230 mg | 0.073 mg | +215% |
| Pantothenic acid (Vitamin B5) | 0.150 mg | 0.049 mg | +206% |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.018 mg | +89% |
| Biotin (Vitamin B7) | 26.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.2 mg | 1.80 mg | +467% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 21.0 ug | 0 ug | |
| Carotene, alpha | 29.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.720 mg | 0.010 mg | +7100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 8.00 mg | +88% |
| Iron, Fe | 0.650 mg | 0.120 mg | +442% |
| Magnesium, Mg | 13.0 mg | 5.00 mg | +160% |
| Phosphorus, P | 17.0 mg | 7.00 mg | +143% |
| Potassium, K | 114 mg | 101 mg | +13% |
| Sodium, Na | 1.00 mg | 4.00 mg | -75% |
| Zinc, Zn | 0.180 mg | 0.020 mg | +800% |
| Copper, Cu | 0.105 mg | 0.012 mg | +775% |
| Manganese, Mn | 0.650 mg | 0.074 mg | +778% |
| Selenium, Se | 0.300 ug | 0.100 ug | +200% |
| Other Nutrients | |||
| Energy | 431 kj | 191 kj | +126% |
| Ash | 0.240 g | 0.230 g | +4% |
| Total Sugars | 21.8 g | 9.62 g | +126% |
| Sucrose | — | 1.26 g | |
| Glucose | — | 2.63 g | |
| Fructose | — | 5.73 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 ug | 0 ug | |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 60.0 IU | 1.00 IU | +5900% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 113 ug | 16.0 ug | +606% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 6.50 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.004 g | 0.018 g | -78% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.002 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 0.005 g | +180% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.089 g | 0.039 g | +128% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.059 g | 0.033 g | +79% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.030 g | 0.007 g | +329% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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