Raspberries vs Acerola
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Raspberries, frozen, red, unsweetened is higher in more vitamins & minerals
Calories (kcal)
Raspberries 56
Acerola 32
Protein (g)
Raspberries 1.15
Acerola 0.400
Carbs (g)
Raspberries 12.6
Acerola 7.69
Fat (g)
Raspberries 0.810
Acerola 0.300
Fiber (g)
Raspberries 4.30
Acerola 1.10
Quick answers
Which has more protein?
Raspberries, frozen, red, unsweetened — 1.15g vs 0.400g per 100g.
Which has fewer calories?
Acerola, (west indian cherry), raw — 32 vs 56 kcal per 100g.
Which is more nutrient-dense?
Raspberries, frozen, red, unsweetened 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 | Acerola | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 56 kcal | 32 kcal | +75% |
| Macronutrients | |||
| Water | 85.0 g | 91.4 g | -7% |
| Protein | 1.15 g | 0.400 g | +187% |
| Total lipid (fat) | 0.810 g | 0.300 g | +170% |
| Carbohydrate, by difference | 12.6 g | 7.69 g | +63% |
| Fiber, total dietary | 4.30 g | 1.10 g | +291% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.064 g | 0.068 g | -6% |
| Fatty acids, total monounsaturated | 0.025 g | 0.082 g | -70% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.6 mg | 1678 mg | -99% |
| Thiamin (Vitamin B1) | 0.089 mg | 0.020 mg | +345% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.060 mg | +67% |
| Niacin (Vitamin B3) | 0.675 mg | 0.400 mg | +69% |
| Pantothenic acid (Vitamin B5) | 0.402 mg | 0.309 mg | +30% |
| Vitamin B-6 — Pyridoxine | 0.062 mg | 0.009 mg | +589% |
| Biotin (Vitamin B7) | 28.0 ug | 14.0 ug | +100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 4.00 ug | 38.0 ug | -89% |
| Carotene, beta | 10.0 ug | — | |
| Carotene, alpha | 68.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.750 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 12.0 mg | +100% |
| Iron, Fe | 0.760 mg | 0.200 mg | +280% |
| Magnesium, Mg | 23.0 mg | 18.0 mg | +28% |
| Phosphorus, P | 30.0 mg | 11.0 mg | +173% |
| Potassium, K | 184 mg | 146 mg | +26% |
| Sodium, Na | 4.00 mg | 7.00 mg | -43% |
| Zinc, Zn | 0.310 mg | 0.100 mg | +210% |
| Copper, Cu | 0.090 mg | 0.086 mg | +5% |
| Manganese, Mn | 0.610 mg | — | |
| Selenium, Se | — | 0.600 ug | |
| Other Nutrients | |||
| Energy | 234 kj | 134 kj | +75% |
| Ash | 0.480 g | 0.200 g | +140% |
| Total Sugars | 6.54 g | — | |
| Sucrose | 0.440 g | — | |
| Glucose | 2.87 g | — | |
| Fructose | 3.24 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.190 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 14.0 ug | +100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | 14.0 ug | +100% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 74.0 IU | 767 IU | -90% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 240 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.260 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.11 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0.008 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.002 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.025 g | 0.048 g | -48% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.008 g | 0.016 g | -50% |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.001 g | +100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.023 g | 0.081 g | -72% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.023 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.034 g | 0.090 g | -62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.015 g | 0.046 g | -67% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.015 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.019 g | 0.044 g | -57% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.019 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 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 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0.010 mg | 0 mg | |
| Luteolin | 0.020 mg | 0 mg | |
| Kaempferol | 0.010 mg | 1.05 mg | -99% |
| Myricetin | 0.030 mg | 0 mg | |
| Quercetin | 1.10 mg | 4.74 mg | -77% |
* 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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