Raspberries, raw vs Cranberries, raw
Both compared per 100 g. They have similar amounts of calories. Raspberries, raw has 2.6 times as much protein as cranberries, raw (1.2 g vs 0.46 g). Raspberries, raw has 81% more fiber than cranberries, raw (6.5 g vs 3.6 g). They have similar amounts of sugars.
The biggest vitamin and mineral differences: Raspberries, raw has more manganese (+18% DV) and Raspberries, raw has more Vitamin C (+14% DV).
| Per 100 g | Raspberries, raw | Cranberries, raw |
|---|---|---|
| Calories | 52 kcal | 46 kcal |
| Protein | 1.2 g | 0.46 g |
| Carbohydrates | 11.9 g | 12 g |
| Fiber | 6.5 g | 3.6 g |
| Sugars | 4.4 g | 4.3 g |
| Total fat | 0.65 g | 0.13 g |
| Saturated fat | 0.019 g | 0.008 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 2 mg |
| Water | 85.8 g | 87.3 g |
| Sodium | 1 mg (0%) | 2 mg (0.1%) |
| Vitamin A | 2 µg (0.2%) | 3 µg (0.3%) |
| Vitamin C | 26.2 mg (29%) | 14 mg (16%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.87 mg (6%) | 1.3 mg (9%) |
| Vitamin K | 7.8 µg (7%) | 5 µg (4%) |
| Thiamin (B1) | 0.032 mg (3%) | 0.012 mg (1%) |
| Riboflavin (B2) | 0.038 mg (3%) | 0.02 mg (2%) |
| Niacin (B3) | 0.6 mg (4%) | 0.1 mg (0.6%) |
| Pantothenic acid (B5) | 0.33 mg (7%) | 0.3 mg (6%) |
| Vitamin B6 | 0.055 mg (3%) | 0.057 mg (3%) |
| Folate (B9) | 21 µg (5%) | 1 µg (0.3%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 12.3 mg (2%) | 5.5 mg (1%) |
| Calcium | 25 mg (2%) | 8 mg (0.6%) |
| Iron | 0.69 mg (4%) | 0.23 mg (1%) |
| Magnesium | 22 mg (5%) | 6 mg (1%) |
| Phosphorus | 29 mg (2%) | 11 mg (0.9%) |
| Potassium | 151 mg (3%) | 80 mg (2%) |
| Zinc | 0.42 mg (4%) | 0.09 mg (0.8%) |
| Copper | 0.09 mg (10%) | 0.056 mg (6%) |
| Manganese | 0.67 mg (29%) | 0.27 mg (12%) |
| Selenium | 0.2 µg (0.4%) | 0.1 µg (0.2%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Raspberries, raw
Raspberries, raw contains 52 kcal per 100 g. A typical serving of 1 cup (123 g) provides about 64 kcal.
Roughly 82% of its calories come from carbohydrates, with 10% from fat and 8% from protein (estimated with general energy factors).
Cranberries, raw
Cranberries, raw contains 46 kcal per 100 g. A typical serving of 1 cup, whole (100 g) provides about 46 kcal.
Roughly 94% of its calories come from carbohydrates, with 4% from protein and 2% from fat (estimated with general energy factors).