Raspberries vs Cherries
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Raspberries, raw is higher in more vitamins & minerals
Calories (kcal)
Raspberries —
Cherries —
Protein (g)
Raspberries 1.01
Cherries 1.04
Carbs (g)
Raspberries 12.9
Cherries 16.2
Fat (g)
Raspberries 0.188
Cherries 0.192
Fiber (g)
Raspberries —
Cherries —
Quick answers
Which has more protein?
Cherries, sweet, dark red, raw — 1.04g vs 1.01g 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 | Raspberries | Cherries | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 85.6 g | 82.2 g | +4% |
| Protein | 1.01 g | 1.04 g | -3% |
| Total lipid (fat) | 0.188 g | 0.192 g | -3% |
| Carbohydrate, by difference | 12.9 g | 16.2 g | -20% |
| Sugars, Total | 2.68 g | 13.9 g | -81% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 23.0 mg | 10.4 mg | +122% |
| Vitamin B-6 — Pyridoxine | — | 0.049 mg | |
| Minerals | |||
| Calcium, Ca | 16.4 mg | 12.3 mg | +34% |
| Iron, Fe | 0.450 mg | 0.105 mg | +327% |
| Magnesium, Mg | 19.1 mg | 12.1 mg | +58% |
| Phosphorus, P | 27.5 mg | 23.3 mg | +18% |
| Potassium, K | 156 mg | 230 mg | -32% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.221 mg | 0.064 mg | +243% |
| Copper, Cu | 0.053 mg | 0.069 mg | -24% |
| Manganese, Mn | 0.493 mg | 0.073 mg | +573% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 57 kcal | 71 kcal | -19% |
| Energy (Atwater Specific Factors) | 51 kcal | 63 kcal | -19% |
| Nitrogen | 0.161 g | 0.166 g | -3% |
| Ash | 0.350 g | 0.425 g | -18% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0.992 g | 8.36 g | -88% |
| Fructose | 1.68 g | 5.51 g | -69% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Citric acid | 1740 mg | 0 mg | |
| Malic acid | 54.1 mg | 762 mg | -93% |
| Oxalic acid | 0 mg | 0 mg | = |
| Pyruvic acid | 0 mg | 0 mg | = |
| Quinic acid | 0 mg | 0 mg | = |
| Molybdenum, Mo | — | 0.970 ug | |
| Biotin | 3.43 ug | — | |
| Betaine | 0.800 mg | — | |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 11.8 mg | 3.45 mg | +241% |
| Proanthocyanidin trimers | 5.05 mg | 2.71 mg | +86% |
| Proanthocyanidin 4-6mers | 8.99 mg | 6.65 mg | +35% |
| Proanthocyanidin 7-10mers | 1.13 mg | 1.82 mg | -38% |
| Proanthocyanidin polymers (>10mers) | 0 mg | 0 mg | = |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0.060 mg | 0.240 mg | -75% |
| Myricetin | 0 mg | 0.050 mg | -100% |
| Quercetin | 1.05 mg | 2.29 mg | -54% |
| Flavonoids | |||
| (-)-Epicatechin | 3.52 mg | 5.00 mg | -30% |
| (-)-Epicatechin 3-gallate | 0 mg | 0.050 mg | -100% |
| (-)-Epigallocatechin | 0.460 mg | 0.340 mg | +35% |
| (-)-Epigallocatechin 3-gallate | 0.540 mg | 0 mg | |
| (+)-Catechin | 1.31 mg | 4.36 mg | -70% |
| (+)-Gallocatechin | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 1.60 mg | — | |
| Choline from phosphatidylcholine | 7.00 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 3.10 mg | — | |
| Total Choline | 12.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
| Isoflavones | |||
| Total isoflavones | 0.003 mg | 0 mg | |
* 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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