Raspberries vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Raspberries, raw is higher in more vitamins & minerals
Calories (kcal)
Raspberries 52
Apple juice 46
Protein (g)
Raspberries 1.20
Apple juice 0.100
Carbs (g)
Raspberries 11.9
Apple juice 11.3
Fat (g)
Raspberries 0.650
Apple juice 0.130
Fiber (g)
Raspberries 6.50
Apple juice 0.200
Quick answers
Which has more protein?
Raspberries, raw — 1.20g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 52 kcal 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 | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 52 kcal | 46 kcal | +13% |
| Macronutrients | |||
| Water | 85.8 g | 88.2 g | -3% |
| Protein | 1.20 g | 0.100 g | +1100% |
| Total lipid (fat) | 0.650 g | 0.130 g | +400% |
| Carbohydrate, by difference | 11.9 g | 11.3 g | +6% |
| Fiber, total dietary | 6.50 g | 0.200 g | +3150% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.019 g | 0.022 g | -14% |
| Fatty acids, total monounsaturated | 0.064 g | 0.006 g | +967% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 26.2 mg | 38.5 mg | -32% |
| Thiamin (Vitamin B1) | 0.032 mg | 0.021 mg | +52% |
| Riboflavin (Vitamin B2) | 0.038 mg | 0.017 mg | +124% |
| Niacin (Vitamin B3) | 0.598 mg | 0.073 mg | +719% |
| Pantothenic acid (Vitamin B5) | 0.329 mg | 0.049 mg | +571% |
| Vitamin B-6 — Pyridoxine | 0.055 mg | 0.018 mg | +206% |
| Biotin (Vitamin B7) | 21.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.3 mg | 1.80 mg | +583% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 12.0 ug | 0 ug | |
| Carotene, alpha | 16.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.870 mg | 0.010 mg | +8600% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 8.00 mg | +213% |
| Iron, Fe | 0.690 mg | 0.120 mg | +475% |
| Magnesium, Mg | 22.0 mg | 5.00 mg | +340% |
| Phosphorus, P | 29.0 mg | 7.00 mg | +314% |
| Potassium, K | 151 mg | 101 mg | +50% |
| Sodium, Na | 1.00 mg | 4.00 mg | -75% |
| Zinc, Zn | 0.420 mg | 0.020 mg | +2000% |
| Copper, Cu | 0.090 mg | 0.012 mg | +650% |
| Manganese, Mn | 0.670 mg | 0.074 mg | +805% |
| Selenium, Se | 0.200 ug | 0.100 ug | +100% |
| Other Nutrients | |||
| Energy | 220 kj | 191 kj | +15% |
| Ash | 0.460 g | 0.230 g | +100% |
| Total Sugars | 4.42 g | 9.62 g | -54% |
| Sucrose | 0.200 g | 1.26 g | -84% |
| Glucose | 1.86 g | 2.63 g | -29% |
| Fructose | 2.35 g | 5.73 g | -59% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | 0 ug | |
| Betaine | 0.800 mg | 0.100 mg | +700% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 33.0 IU | 1.00 IU | +3200% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 136 ug | 16.0 ug | +750% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.060 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.42 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.04 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 | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.80 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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) | 0.016 g | 0.018 g | -11% |
| SFA 18:0 (Stearic acid) | 0.004 g | 0.002 g | +100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.059 g | 0.005 g | +1080% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.375 g | 0.039 g | +862% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.249 g | 0.033 g | +655% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.126 g | 0.007 g | +1700% |
| 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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