Strawberries vs Raspberries
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Raspberries, raw is higher in more vitamins & minerals
Calories (kcal)
Strawberries —
Raspberries —
Protein (g)
Strawberries 0.641
Raspberries 1.01
Carbs (g)
Strawberries 7.96
Raspberries 12.9
Fat (g)
Strawberries 0.220
Raspberries 0.188
Fiber (g)
Strawberries —
Raspberries —
Quick answers
Which has more protein?
Raspberries, raw — 1.01g vs 0.641g 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 | Strawberries | Raspberries | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 90.8 g | 85.6 g | +6% |
| Protein | 0.641 g | 1.01 g | -36% |
| Total lipid (fat) | 0.220 g | 0.188 g | +17% |
| Carbohydrate, by difference | 7.96 g | 12.9 g | -38% |
| Sugars, Total | 4.86 g | 2.68 g | +82% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 59.6 mg | 23.0 mg | +159% |
| Minerals | |||
| Calcium, Ca | 16.9 mg | 16.4 mg | +3% |
| Iron, Fe | 0.255 mg | 0.450 mg | -43% |
| Magnesium, Mg | 12.5 mg | 19.1 mg | -35% |
| Phosphorus, P | 23.0 mg | 27.5 mg | -16% |
| Potassium, K | 161 mg | 156 mg | +3% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.114 mg | 0.221 mg | -48% |
| Copper, Cu | 0.035 mg | 0.053 mg | -34% |
| Manganese, Mn | 0.368 mg | 0.493 mg | -26% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 36 kcal | 57 kcal | -37% |
| Energy (Atwater Specific Factors) | 33 kcal | 51 kcal | -36% |
| Nitrogen | 0.102 g | 0.161 g | -36% |
| Ash | 0.345 g | 0.350 g | -1% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 2.24 g | 0.992 g | +126% |
| Fructose | 2.62 g | 1.68 g | +55% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Citric acid | 700 mg | 1740 mg | -60% |
| Malic acid | 198 mg | 54.1 mg | +266% |
| Oxalic acid | 0 mg | 0 mg | = |
| Pyruvic acid | 0 mg | 0 mg | = |
| Quinic acid | 0 mg | 0 mg | = |
| Biotin | 0.190 ug | 3.43 ug | -94% |
| Betaine | 0.200 mg | 0.800 mg | -75% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 5.21 mg | 11.8 mg | -56% |
| Proanthocyanidin trimers | 5.66 mg | 5.05 mg | +12% |
| Proanthocyanidin 4-6mers | 23.3 mg | 8.99 mg | +159% |
| Proanthocyanidin 7-10mers | 16.9 mg | 1.13 mg | +1392% |
| Proanthocyanidin polymers (>10mers) | 54.2 mg | 0 mg | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0.500 mg | 0.060 mg | +733% |
| Myricetin | 0.040 mg | 0 mg | |
| Quercetin | 1.11 mg | 1.05 mg | +6% |
| Flavonoids | |||
| (-)-Epicatechin | 0.420 mg | 3.52 mg | -88% |
| (-)-Epicatechin 3-gallate | 0.150 mg | 0 mg | |
| (-)-Epigallocatechin | 0.780 mg | 0.460 mg | +70% |
| (-)-Epigallocatechin 3-gallate | 0.110 mg | 0.540 mg | -80% |
| (+)-Catechin | 3.11 mg | 1.31 mg | +137% |
| (+)-Gallocatechin | 0.030 mg | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 1.60 mg | -44% |
| Choline from phosphatidylcholine | 4.20 mg | 7.00 mg | -40% |
| Choline from phosphocholine | 0 mg | 0.600 mg | -100% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 0.600 mg | 3.10 mg | -81% |
| Total Choline | 5.70 mg | 12.0 mg | -53% |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 4.40 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.002 mg | 0.003 mg | -25% |
* 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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