Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
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Raspberries
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Blueberries
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Strawberries
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 3% DV 64 calories
  • Blueberries 1 cup (x1) 4% DV 84 calories
  • Strawberries 1 cup, halves (x1) 2% DV 49 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 1% DV 0.8g
  • Blueberries 1 cup (x1) 1% DV 0.49g
  • Strawberries 1 cup, halves (x1) 1% DV 0.46g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 5% DV 14.7g
  • Blueberries 1 cup (x1) 8% DV 21.4g
  • Strawberries 1 cup, halves (x1) 4% DV 11.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 3% DV 1.5g
  • Blueberries 1 cup (x1) 2% DV 1.1g
  • Strawberries 1 cup, halves (x1) 2% DV 1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 0% DV 0mg
  • Blueberries 1 cup (x1) 0% DV 0mg
  • Strawberries 1 cup, halves (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 0% DV 0.02g
  • Blueberries 1 cup (x1) 0% DV 0.04g
  • Strawberries 1 cup, halves (x1) 0% DV 0.02g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 29% DV 8g
  • Blueberries 1 cup (x1) 13% DV 3.6g
  • Strawberries 1 cup, halves (x1) 11% DV 3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 11% DV 5.4g
  • Blueberries 1 cup (x1) 29% DV 14.7g
  • Strawberries 1 cup, halves (x1) 15% DV 7.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 5% DV 0.85mg
  • Blueberries 1 cup (x1) 2% DV 0.41mg
  • Strawberries 1 cup, halves (x1) 3% DV 0.62mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 2% DV 30.8mg
  • Blueberries 1 cup (x1) 1% DV 8.9mg
  • Strawberries 1 cup, halves (x1) 2% DV 24.3mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raspberries 1 cup (x1) 4% DV 185.7mg
  • Blueberries 1 cup (x1) 2% DV 114mg
  • Strawberries 1 cup, halves (x1) 5% DV 232.6mg
Comparison Table

Table Legend

  1. Raspberries
  2. Blueberries
  3. Strawberries
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 123 148 152
Calories
(%DV)		 64
(3%)		 84
(4%)		 49
(2%)
Fat (g)
(%DV)		 0.8
(1%)		 0.49
(1%)		 0.46
(1%)
Protein (g)
(%DV)		 1.5
(3%)		 1.1
(2%)		 1
(2%)
Carbohydrate (g)
(%DV)		 14.7
(5%)		 21.4
(8%)		 11.7
(4%)
Sugars (g)
(%DV)		 5.4
(11%)		 14.7
(29%)		 7.4
(15%)
Fiber (g)
(%DV)		 8
(29%)		 3.6
(13%)		 3
(11%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.02
(0%)		 0.04
(0%)		 0.02
(0%)
Net-Carbs (g) 6.7
17.9
8.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 123 148 152
Calcium (mg)
(%DV)		 30.8
(2%)		 8.9
(1%)		 24.3
(2%)
Iron, Fe (mg)
(%DV)		 0.85
(5%)		 0.41
(2%)		 0.62
(3%)
Potassium, K (mg)
(%DV)		 185.7
(4%)		 114
(2%)		 232.6
(5%)
Magnesium (mg)
(%DV)		 27.1
(6%)		 8.9
(2%)		 19.8
(5%)
Phosphorus, P (mg)
(%DV)		 35.7
(3%)		 17.8
(1%)		 36.5
(3%)
Sodium (mg)
(%DV)		 1.2
(0%)		 1.5
(0%)		 1.5
(0%)
Zinc, Zn (mg)
(%DV)		 0.52
(5%)		 0.24
(2%)		 0.21
(2%)
Copper, Cu (mg)
(%DV)		 0.11
(12%)		 0.08
(9%)		 0.07
(8%)
Manganese (mg)
(%DV)		 0.82
(36%)		 0.5
(22%)		 0.59
(26%)
Selenium, Se (mcg)
(%DV)		 0.25
(0%)		 0.15
(0%)		 0.61
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 6.7
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0.44
0.46
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 123 148 152
Vitamin A, RAE (mcg)
(%DV)		 2.5
(0%)		 4.4
(0%)		 1.5
(0%)
Vitamin C (mg)
(%DV)		 32.2
(36%)		 14.4
(16%)		 89.4
(99%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.05
(5%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.06
(5%)		 0.03
(3%)
Niacin (B3) (mg)
(%DV)		 0.74
(5%)		 0.62
(4%)		 0.59
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 0.4
(8%)		 0.18
(4%)		 0.19
(4%)
Vitamin B6 (mg)
(%DV)		 0.07
(4%)		 0.08
(5%)		 0.07
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 25.8
(6%)		 8.9
(2%)		 36.5
(9%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 25.8
(6%)		 8.9
(2%)		 36.5
(9%)
Folate DFE (mcg)
(%)		 25.8
(6%)		 8.9
(2%)		 36.5
(9%)
Choline (mg)
(%DV)		 15.1
(3%)		 8.9
(2%)		 8.7
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 14.8
(0%)		 47.4
(0%)		 10.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 19.7
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 40.6 79.9 18.2
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 167.3
118.4
39.5
Vitamin E (mg)
(%DV)		 1.1
(7%)		 0.84
(6%)		 0.44
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 9.6
(8%)		 28.6
(24%)		 3.3
(3%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 123 148 152
Water (g) 105.5
124.6
138.2
Ash (g) 0.57
0.36
0.61
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -2.99
-1.56
-3.89
  Carbohydrates
Food # 1 2 3
Weight (g) 123 148 152
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.25
0.16
0.71
Glucose (Dextrose) (g) 2.3
7.2
3
Fructose (g) 2.9
7.4
3.7
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0
0
0
Starch (g) 0
0.04
0.06
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 123 148 152
Monounsaturated Fats (g) 0.079
0.07
0.065
Polyunsaturated Fats (g) 0.461
0.216
0.236
Omega 3s (g)
(%AI)		 0.155
(10%)		 0.086
(5%)		 0.099
(6%)
Omega 6s (g)
(%AI)		 0.306
(2%)		 0.13
(1%)		 0.137
(1%)
Omega 3 to Omega 6 Ratio 0.51
0.66
0.72
Omega 6 to Omega 3 Ratio 1.98
1.52
1.38
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.02
0.025
0.018
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.005
0.007
0.005
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0
0.003
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.073
0.07
0.064
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.306
0.13
0.137
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.155
0.086
0.099
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.018
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 123 148 152
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 16
(2%)		 18
(3%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 34
(2%)		 24
(2%)
Leucine (mg)
(%RDI)		 --
(--%)		 65
(2%)		 52
(2%)
Lysine (mg)
(%RDI)		 --
(--%)		 19
(1%)		 40
(2%)
Methionine (mg)
(%RDI)		 --
(--%)		 18
(2%)		 3
(0%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 38
(4%)		 29
(3%)
Threonine (mg)
(%RDI)		 --
(--%)		 30
(3%)		 30
(3%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 4
(2%)		 12
(4%)
Valine (mg)
(%RDI)		 --
(--%)		 46
(3%)		 29
(2%)
Conditional  
Arginine (mg) --
55
43
Cystine (mg)
(%RDI)		 --
(--%)		 12
(4%)		 9
(3%)
Glycine (mg) --
46
40
Proline (mg) --
41
30
Tyrosine (mg)
(%RDI)		 --
(--%)		 13
(2%)		 33
(4%)
Non-Essential  
Alanine (mg) --
46
50
Aspartic acid (mg) --
84
226
Betaine (mg) 0.98
0.3
0.3
Glutamic acid (mg) --
135
149
Hydroxyproline (mg) --
--
--
Serine (mg) --
33
38
Data Source
Raspberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Blueberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Strawberries
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.