As a Certified Health and Nutrition Coach, part of my job is to inform people about healthy fruits. Raspberries and strawberries are often bought up during my coaching sessions about which one is better. Let’s answer, which is better, raspberries or strawberries?
Raspberries are better than strawberries due to its higher percentage of protein, fiber, vitamins and minerals. Raspberries contain 2% more antioxidants than strawberries per one cup serving. Raspberries have a slightly lower glycemic index which is beneficial preventing higher blood sugar levels.
This article will dive into greater detail starting with a side-by-side comparison of their nutrients. We’ll uncover which is better for certain goals, sugar, glycemic indexes and compare their tastes, textures, prices and whether one can substitute for the other.
Raspberry vs Strawberry: Nutrient Comparison
The following table lists all the nutrients present in 100 grams of raspberries and strawberries:
|Strawberries (100 grams)||Raspberries (100 grams)|
|Protein||0.67 g||1.20 g|
|Carbohydrates||7.68 g||11.90 g|
|Fiber||2.0 g||6.5 g|
|Fat||0.30 g||0.65 g|
|Sugar||4.89 g||4.42 g|
|Vitamin A||12 IU||33 IU|
|Vitamin C||58.8 mg||26.2 mg|
|Vitamin D||0 IU||0 IU|
|Vitamin B6||0.04 mg||0.05 mg|
|Vitamin B9 (Folate)||24 mcg||21 mcg|
|Vitamin B1 (Thiamin)||0.02 mg||0.03 mg|
|Vitamin B2 (Riboflavin)||0.02 mg||0.03 mg|
|Vitamin B3 (Niacin)||0.38 mg||0.59 mg|
|Vitamin B5 (Pantothenic Acid)||0.12 mg||0.32 mg|
|Magnesium||13 mg||22 mg|
|Phosphorous||24 mg||29 mg|
|Potassium||153 mg||151 mg|
|Iron||0.41 mg||0.69 mg|
|Copper||0.05 mg||0.09 mg|
|Calcium||16 mg||25 mg|
|Zinc||0.14 mg||0.42 mg|
|Total antioxidants||5,938 (1 cup)||6,058 (1 cup)|
The nutrient content in both fruits is diverse and dense. At first glance it may be difficult to determine if one is healthier. Let’s answer which one is healthier.
Raspberries are healthier than strawberries due to their higher percentage of protein, fiber, vitamins and minerals. Raspberries provide more vitamin A, B6, thiamin, riboflavin, niacin, B5, magnesium, phosphorus, iron, copper, calcium and zinc. Raspberries also contain more antioxidants.
Strawberries also contain a high percentage of nutrients but overall fewer than raspberries. They provide a higher percentage of the following:
- Vitamin C
Let’s break down their nutrients and macros one by one.
- Raspberries contain 63% more calories than strawberries per 100 grams.
- Raspberries contain 79% more protein than strawberries per 100 grams.
- Raspberries contain 55% more carbohydrates than strawberries per 100 grams.
- Raspberries contain 225% more fiber than strawberries per 100 grams.
- Strawberries contain 10.6% more sugar than raspberries per 100 grams.
- Raspberries contain 175% more vitamin A than strawberries per 100 grams.
- Strawberries contain 124% more vitamin C than raspberries per 100 grams.
- Raspberries provide a higher percentage of B1, B2, B3, B5 and B6 than strawberries.
- Strawberries provide a higher percentage of B9 than raspberries.
The B vitamins provided include the following:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B9 (folate)
- Raspberries contain 69% more magnesium than strawberries per 100 grams.
- Raspberries contain 21% more phosphorus than strawberries per 100 grams.
- Strawberries contain 1.3% more potassium than raspberries per 100 grams.
- Raspberries contain 68% more iron than strawberries per 100 grams.
- Raspberries contain 81% more copper than strawberries per 100 grams.
- Raspberries contain 56% more calcium than strawberries per 100 grams.
- Raspberries contain 200% more zinc than strawberries per 100 grams.
- Raspberries contain 2% more antioxidants than strawberries per one cup.
Berries are very high in antioxidants compared to other fruits and foods. Wild blueberries have the highest. Raspberries and strawberries are almost equal in antioxidants.
Below is a list showing the total number of antioxidants per cup in the different berries and fruit.
- Wild blueberries – 13,427
- Cultivated blueberries – 9,019
- Cranberries – 8,983
- Blackberries – 7,701
- Raspberries – 6,058
- Strawberries – 5,938
- Black plums – 4,873
- Sweet cherries – 4,873
- Red grapes – 2,016
Antioxidants are important for your health because they fight free radicals. Free radicals can damage the body’s cells causing oxidative stress. Antioxidants have been shown to reduce the risk of diseases 3.
The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood 4. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes.
Foods on the GI scale are categorized as:
- Low-GI foods: 55 or under
- Medium-GI foods: 56-69
- High-GI foods: 70 or over
How blood sugars levels are affected:
- Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
- Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
- Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.
Let’s examine which fruit has a lower glycemic index.
Strawberries and raspberries are low-GI foods with glycemic scores fewer than 55. The following are the glycemic scores found in The University Of Sydney GI database:
- Strawberry, raw: 40
- Strawberry yogurt: 44
- Raspberry smoothie: 33
- Raspberry yogurt: 43
Both are similar and unfortunately the database doesn’t have a GI for raw raspberries 5.
Which to Choose?
Choosing between the two may depend on your particular goals. This section will examine the most common goals people have and determine which of the two fruits is better for each one.
If you’re looking to shed some extra pounds from the belly, the number of calories will matter to you. The smallest number of calories in each meal can add up pretty quickly by the end of the day.
Therefore, let’s examine which is better for weight loss.
- Strawberries are better for weight loss because they contain 39% fewer calories per one cup than raspberries. Strawberries contain 46 calories per one cup serving. Raspberries contain 64 calories per one cup serving.
Low Carb or Keto Diets
If you’re on one of these diets or considering them, the number of carbohydrates may make a huge difference in your decision. Every gram of carbohydrates adds up quickly and is important when on a low-carb diet.
Therefore, let’s examine which one has fewer carbohydrates.
- Strawberries are better for low-carb diets because they contain 32% fewer carbohydrates per one cup than raspberries. Strawberries contain 11.1 grams of carbohydrates per one cup serving. Raspberries contain 14.6 grams of carbohydrates per one cup.
Healthy carbohydrates help to increase performance and fuel energy when exercising or lifting weights. Protein helps to repair and build muscle after a strenuous workout session.
If gaining lean muscle mass is your goal, then the amount of protein and carbs probably matter to you. Therefore, let’s take a look at which is better for bodybuilding.
- Raspberries are better for bodybuilding because they contain 54% more protein and 32% more carbohydrates per one cup serving than raspberries. They also contain more calories which may help when in a bulking phase to grow muscle.
For people who have celiac disease or wish to follow a gluten free diet the goal is clear cut, avoid gluten. Therefore, let’s answer which one is gluten free.
- Raspberries and strawberries are both gluten free and good for gluten free diets.
If the amount of sugar in your meals is important, you’ll want to know which of the two fruits has less sugar.
- Raspberries have 30% less grams of sugar per one cup serving than strawberries. Raspberries contain 5.44 grams of sugar per one cup serving. Strawberries contain 7.04 grams of sugar per one cup serving.
Taste and Texture
Sometimes all the issues and goals listed above don’t matter, and the taste and texture may make the difference when choosing between the two. If someone doesn’t like how a food tastes, they will probably leave it on the shelf.
Therefore, let’s examine how the taste and texture of each one and how they compare.
Strawberries taste sweeter than raspberries which are sweet but also have a tartness. Strawberries have a firmer texture than the softer raspberry. The larger strawberry is juicier than raspberries. Strawberries and raspberries increase in sweetness the more ripe they are.
I wanted to get the opinion of real people like you by conducting some original research. So I reached out to some members of food groups, my clients and readers. I asked, what tastes better, strawberries or raspberries?
- 56% said they preferred the taste of strawberries.
- 36% said they preferred the taste of raspberries.
- 8% said it didn’t matter.
In the battle of taste, strawberries taste better than raspberries and was the winner in the poll.
Sometimes people want to substitute one food for the other due to taste, price or availability. This makes people wonder if they can substitute one for the other.
Raspberries and strawberries can substitute for each other although the consistency and flavor may differ slightly. When substituting strawberries and raspberries for each other, use a 1:1 ratio and the preparation and cooking times should be similar.
Food pairings for raspberries:
- Similar berries and citrus fruits.
- Baked deserts.
- Dark chocolate.
- Champagne and wine.
- Cherry tomatoes.
Food pairings for strawberries:
- Milk, dark or white chocolate.
- Other fruits.
- Add to a salad.
- Balsamic vinegar.
Raspberries can be used for the following recipes or dishes:
- Any desert
- Raw snacks
Strawberries can be used for the following recipes or dishes:
- Ice cream
- Raw snack
Which Cost More?
The cost of food keeps rising and almost every trip to the supermarket seems to cost me more money. Therefore, I’m sure the price of food matters to most people. Let’s examine which one is better for price.
Raspberries cost 158% more than strawberries per one cup serving. Raspberries average cost per cup is $7.30 and the average price for strawberries per cup is $2.82.
To conduct my own research, I checked three different supermarkets located in my area. All three supermarkets are on different levels of pricing. Walmart is the most economical and Fresh Direct being the most expensive.
Here are my findings:
- Organic Raspberries – 6 oz $3.94 ($5.25 per cup)
- Organic Strawberries – 16oz $2.96 ($1.48 per cup)
- Organic Raspberries – 6oz $6.99 ($9.32 per cup)
- Organic Strawberries – 16oz $8.99 ($4.49 per cup)
Stop & Shop:
- Organic Raspberries – 6oz $5.49 ($7.32 per cup)
- Organic Strawberries – 16oz $4.99 ($2.49 per cup)
This section will examine the health benefits of each fruit based on their nutrient profile.
Raspberry Health Benefits
Since raspberries contain more calcium, this helps with the following:
- Maintain and build strong bones.
- Nerve function.
- Help the muscles to function properly.
In addition, calcium is important for the heart and blood pressure. Harvard Health reports calcium helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels 6.
The magnesium provided helps the body control the following:
- High blood pressure
- Nerve function
- Muscle function
- Blood sugar
Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure 7.
Many people supplement with magnesium in the evening because it helps calm the whole body including blood vessels.
Raspberries have more iron. Iron is a necessary part of any healthy diet 8 and may help with the following:
- The immune system.
- Vital for development and growth.
- Is essential the creation of red blood cells.
- Help some hormones remain balanced.
The B vitamins provided help support the following 9:
- Nerve function.
- Red blood cells.
- Brain function.
- Cardiovascular disease.
- Energy levels.
The phosphorus provided has been shown in scientific studies to help with the following:
- Muscle recovery and contraction.
- Promote bone and teeth health.
- Help the body store and manage energy.
- Promote healthy nerve conduction.
- Help the kidneys remove waste.
They contain a good amount of fiber. Fiber is helpful for many reasons 10. It is known for the following:
- Help overall digestion.
- Helps to have a more regular stool and avoid constipation.
- Manage the blood glucose levels which helps decrease the risk of diabetes.
- Aids greatly in weight management because it allows you to feel full faster and eat less.
Strawberry Health Benefits
Strawberries are known for their vitamin C. Vitamin C acts as an antioxidant and helps with the following:
- Prevent cell damage.
- Help maintain healthy gums.
- Collagen production.
- Help heal wounds.
- Increases iron absorption.
- May help boost the immune system.
They provide a good amount of potassium. According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure 11. Potassium helps reduce the sodium in the body.
Potassium helps the body reduce excess fluid therefore reducing blood pressure.
Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming not enough potassium or too much sodium throws off the delicate balance the kidneys need to remove the excess water 12.
The folate provided may help with the following:
- Red blood cell formation.
- Some research suggests folate might reduce the risk of various cancers.
- May be helpful in treating depression.
- With B6 and B12, it may help with heart and blood vessel disease.
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- USDA: Strawberries, raw
- USDA: Raspberries, raw
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- Harvard Health Publishing: Glycemic index for 60+ foods
- The University of Sydney: Your GI Shopping Guide
- Harvard Health: Key minerals to help control blood pressure
- National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis
- National Institutes of Health: Iron
- Harvard T.H. Chan: B Vitamins
- National Center for Biotechnology Information: Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention
- Harvard Health: Potassium lowers blood pressure
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- Celiac Disease Foundation: Gluten-Free Foods
- USDA: Raw Fruits Poster
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- National Center for Biotechnology Information: Red Raspberries and Their Bioactive Polyphenols: Cardiometabolic and Neuronal Health Links