Nutrition Comparison Tool

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Raspberries
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Blueberries
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 3% DV 52 calories
  • Blueberries 100 grams (x1) 3% DV 57 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 1% DV 0.65g
  • Blueberries 100 grams (x1) 0% DV 0.33g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 4% DV 11.9g
  • Blueberries 100 grams (x1) 5% DV 14.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 2% DV 1.2g
  • Blueberries 100 grams (x1) 1% DV 0.74g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 0% DV 0mg
  • Blueberries 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 0% DV 0.02g
  • Blueberries 100 grams (x1) 0% DV 0.03g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 23% DV 6.5g
  • Blueberries 100 grams (x1) 9% DV 2.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 9% DV 4.4g
  • Blueberries 100 grams (x1) 20% DV 10g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 4% DV 0.69mg
  • Blueberries 100 grams (x1) 2% DV 0.28mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 2% DV 25mg
  • Blueberries 100 grams (x1) 0% DV 6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raspberries 100 grams (x1) 3% DV 151mg
  • Blueberries 100 grams (x1) 2% DV 77mg
Comparison Table

Table Legend

  1. Raspberries
  2. Blueberries
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)
52
(3%)
57
(3%)
Fat (g)
(%DV)
0.65
(1%)
0.33
(0%)
Protein (g)
(%DV)
1.2
(2%)
0.74
(1%)
Carbohydrate (g)
(%DV)
11.9
(4%)
14.5
(5%)
Sugars (g)
(%DV)
4.4
(9%)
10
(20%)
Fiber (g)
(%DV)
6.5
(23%)
2.4
(9%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.02
(0%)
0.03
(0%)
Net-Carbs (g) 5.4
12.1
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)
25
(2%)
6
(0%)
Iron, Fe (mg)
(%DV)
0.69
(4%)
0.28
(2%)
Potassium, K (mg)
(%DV)
151
(3%)
77
(2%)
Magnesium (mg)
(%DV)
22
(5%)
6
(1%)
Phosphorus, P (mg)
(%DV)
29
(2%)
12
(1%)
Sodium (mg)
(%DV)
1
(0%)
1
(0%)
Zinc, Zn (mg)
(%DV)
0.42
(4%)
0.16
(1%)
Copper, Cu (mg)
(%DV)
0.09
(10%)
0.06
(6%)
Manganese (mg)
(%DV)
0.67
(29%)
0.34
(15%)
Selenium, Se (mcg)
(%DV)
0.2
(0%)
0.1
(0%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0.3
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)
2
(0%)
3
(0%)
Vitamin C (mg)
(%DV)
26.2
(29%)
9.7
(11%)
Thiamin (B1) (mg)
(%DV)
0.03
(3%)
0.04
(3%)
Riboflavin (B2) (mg)
(%DV)
0.04
(3%)
0.04
(3%)
Niacin (B3) (mg)
(%DV)
0.6
(4%)
0.42
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.33
(7%)
0.12
(2%)
Vitamin B6 (mg)
(%DV)
0.06
(3%)
0.05
(3%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)
21
(5%)
6
(2%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
21
(5%)
6
(2%)
Folate DFE (mcg)
(%)
21
(5%)
6
(2%)
Choline (mg)
(%DV)
12.3
(2%)
6
(1%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)
12
(0%)
32
(0%)
Carotene, alpha (mcg)
(%RDA)
16
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
Vitamin A, IU (IU) 33 54
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 136
80
Vitamin E (mg)
(%DV)
0.87
(6%)
0.57
(4%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
7.8
(7%)
19.3
(16%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 85.8
84.2
Ash (g) 0.46
0.24
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -2.43
-1.05
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
Sucrose (g) 0.2
0.11
Glucose (Dextrose) (g) 1.9
4.9
Fructose (g) 2.4
5
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
0
Starch (g) 0
0.03
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 0.064
0.047
Polyunsaturated Fats (g) 0.375
0.146
Omega 3s (g)
(%AI)
0.126
(8%)
0.058
(4%)
Omega 6s (g)
(%AI)
0.249
(1%)
0.088
(1%)
Omega 3 to Omega 6 Ratio 0.51
0.66
Omega 6 to Omega 3 Ratio 1.98
1.52
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 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
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.016
0.017
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.004
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
0.002
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.059
0.047
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.005
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.249
0.088
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.126
0.058
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 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) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)
--
(--%)
11
(2%)
Isoleucine (mg)
(%RDI)
--
(--%)
23
(2%)
Leucine (mg)
(%RDI)
--
(--%)
44
(2%)
Lysine (mg)
(%RDI)
--
(--%)
13
(1%)
Methionine (mg)
(%RDI)
--
(--%)
12
(2%)
Phenylalanine (mg)
(%RDI)
--
(--%)
26
(3%)
Threonine (mg)
(%RDI)
--
(--%)
20
(2%)
Tryptophan (mg)
(%RDI)
--
(--%)
3
(1%)
Valine (mg)
(%RDI)
--
(--%)
31
(2%)
Conditional  
Arginine (mg) --
37
Cystine (mg)
(%RDI)
--
(--%)
8
(3%)
Glycine (mg) --
31
Proline (mg) --
28
Tyrosine (mg)
(%RDI)
--
(--%)
9
(1%)
Non-Essential  
Alanine (mg) --
31
Aspartic acid (mg) --
57
Betaine (mg) 0.8
0.2
Glutamic acid (mg) --
91
Hydroxyproline (mg) --
--
Serine (mg) --
22
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.