Raspberry vs Strawberry Comparison and Nutrition

Raspberry and strawberries

Red Raspberries and Strawberries seem so alike; both are red, bright, they are two of the most popular fruits and they both have plenty of small seeds. They are part of the rose family, also known as the Rosaceae family and are small edible fruits. Raspberries and strawberries are both classified under the aggregate fruits category. Basically, this means that it developed from a single flower, but each fleshy lobe is considered an individual fruit. We are going to do a nutrition comparison, price comparison, talk about ways to eat them and just look at the details of raspberries and strawberries. Let’s get right to, Raspberry vs Strawberry Comparison and Nutrition.

Though they have a lot of similarities raspberries and strawberries are different in a few ways. One of these ways is their flavor. You would not mistake them for having the same taste. Also, strawberries unless under ripe are always reddish/pink whereas raspberries can be black, golden, and purple.

Starting with probably one of the most common questions. Of the two types of berries which one is more nutritionally beneficial? They both bring some different things to the table but let’s look at what the facts say about their nutritional value.

We are comparing a cup of strawberries and a cup of raspberries below: Data came from the USDA.
NutrientRaspberries (1 cup-123g)Strawberries (1 cup, sliced – 166g)Who “wins”? (per serving)
Calories6453.1Strawberries – Less Calories
Protein1.481.11 gRaspberries – More Protein
Carbohydrates12.912.7 gBasically a tie
Total Lipid (Fat)0.650.498 gStrawberries – Less fat
Dietary Fiber8 grams3.32 gRaspberries – More Fiber
Calcium30.8 mg26.6 mgRaspberries – More Calcium
Iron0.849 mg0.681 mgRaspberries – More Iron
Magnesium27.1 mg21.6 mgRaspberries – More Magnesium
Phosphorus35.7 mg39.8 mgStrawberries – More Phosphorus
Potassium186 mg254 mgStrawberries – More Potassium
Vitamin C32.2 mg97.6 mgStrawberries – More Vitamin C
Folate25.8 UHg39.8 UHgStrawberries – More Folate
Vitamin A40.6 IU19.9 IUsRaspberries – More Vitamin A
Sodium1.23 mg1.66 mgRaspberries – Less Sodium
Water Content106 grams151 gramsStrawberries – More water content
Vitamin K7.8 hUg2.2 hUgRasperries – More Vitamin K
Vitamin B – 60.055 mg0.047 mgRaspberries – More Vitamin B-6
   Strawberries 7 Raspberries 9

Were you surprised by the outcome? They came in very close which is interesting. Even with the things that one fruit “won” over the other they were still relatively close in nutritional composition. I think that is answer enough that both are very good for you. It just comes down to which one sounds the best, is in season, or has the most nutrients that you are needing/looking for. For example: if you are looking for more vitamin C from a fruit and your options were either raspberries or strawberries then you would choose strawberries. Vitamin K? Raspberries.

A note:

I wanted to bring out that when certain ones “won” it isn’t because fat is not needed by your body, but a lot of people are not deficient in fat, and it is a nutrient that is easily plentiful in most diets. Same with sodium. It plays an important role in your body (fluid balance, among other things) but it is a mineral that is plentiful in most diets, especially the American diet.

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Oxidative Stress, Antioxidants and Berries

Raspberries and strawberries are also thought to help reduce oxidative stress. What is oxidative stress? Oxidative stress is when there are more unstable molecules in the body than there are antioxidants to rid your body of them. In short, raspberries and strawberries, because of their antioxidant content, help lower the unstable molecules (free radicals) in your body. This in turn is thought to lower your oxidative stress, things like fatigue, brain fog, wrinkles and muscle and joint pain to name a few.

A Deeper Look at the Comparison of Vitamin C with Raspberries vs Strawberries:

Vitamin C (also known as ascorbic acid); is found in both berries and strawberries have about 3 times more than raspberries. I don’t know about you but when I think of a fruit having vitamin C I automatically think oranges. Turns out Strawberries are a fine source of vitamin C too. Vitamin C is known for helping boost your immune system. So long story short if you are specifically seeking out vitamin C for your diet I would reach for strawberries over raspberries.

Raspberry vs Strawberry Dietary Fiber Comparison:

Raspberries have 8 grams of dietary fiber per cup and strawberries 3.2 grams of dietary fiber per cup. While both are beneficial for providing you dietary fiber, raspberries take the cake in this comparison and have the higher fiber content. What does dietary fiber do for you anyways? There are other things but the main benefit is to help you have good bowel health and helps prevent constipation.

Benefits of adding both berries into your diet:

  • They are known to help with your heart health.
  • May help lower inflammation
  • May lower your risk of heart disease
  • Raspberries and Strawberries have antioxidants which help subside free radicals.
  • Could help you to have lower blood pressure.
  • Raspberries have been known to help regulate blood sugar levels
Strawberries on a towel

Raspberries vs Strawberries- The Main Difference

When looking at raspberry vs strawberry comparison and nutrition I thought what is the main difference? The flavors of raspberries and strawberries are so different! The main difference is the taste. The raspberry when ripe has a sweet-tart flavor while strawberries when ripe have a sweet taste.

My husband has a theory that the smaller strawberries have a sweeter taste and are better tasting than the big strawberries. I think he might be right! It seems like the bigger the strawberry the less flavor it has. Test the theory sometime!

When are raspberries and strawberries in season?

  • Raspberries are in season roughly from June through October.
  • Strawberries are in season roughly from April through July.

How to shop for raspberries and strawberries in grocery stores to get the best fruits:

Shopping for Ripe Raspberries:

Close up of raspberries in a bowl
  • Raspberries don’t ripen after being picked so make sure to choose already ripe berries.
  • Look for bright colored and firm fruit.
  • Look under the carton to look for any with mold and avoid purchasing packages with mold. At first glance you might not notice mold so take the extra time to check so you get the most for your money.

Shopping for Ripe Strawberries:

  • Strawberries, like raspberries, do not ripen after being picked.
  • Look for strawberries that are bright red in color and shining.
  • Avoid fruit that has white or green on it or mold.
  • Avoid fruit that has receded seeds as the berries are past their prime.
  • Look for fruit with nice green tops.
A handful of garden fresh strawberries
A handful of garden grown strawberries.

Places to buy raspberries and strawberries and prices in 2023:

Grocery stores, farmers markets and fruit trucks are some of the most common places to find raspberries and strawberries. You might even have a u-pick business in your area where you can go and pick your own berries! Sometimes this can be a cheaper option than the store and a great way to get raspberries or strawberries if you want to make something with them, like jam.

Fresh vs Frozen price comparison (5-2023)

When doing a comparison of fresh to frozen raspberries and strawberries this is what I found:

Fresh RaspberriesFrozen RaspberriesFresh StrawberriesFrozen StrawberriesSize of Package
47.8 cents/oz33.3 cents/oz14.9 cents/oz13.7 cents/ozWalmart Greatest Size Package*

*Usually Walmart along with most other stores you can buy things cheaper in larger packages. For instance, raspberries in a 12 oz package cost 47.8 cents per ounce where the raspberries in a 6 oz package cost 49.7 cents per ounce. It only makes sense to buy the larger package though only if you actually plan to eat it all. If you don’t than in the end it is a waste. Most stores have the price per ounce listed on the price tag. If they don’t it is easy to figure out. Take the total price and divide that by the number of ounces and you have the price per ounce.

Fresh and frozen strawberries were very similar in price whereas the raspberries were considerably cheaper when frozen. Obviously these prices can change with season and other factors but this gives you an idea of what the price differences can be.

Different ways to eat them:

There are so many ways to eat raspberries and strawberries. They make a delicious treat. What is your favorite way?

  • On top of ice cream
  • In a smoothie
  • Fresh Raspberries or Fresh Strawberries on their own as a snack
  • On top of yogurt
  • Cooked into a jam or sauce (you can strain out the seeds to make an even better jam)
  • Strawberries are great with a little sugar over a white/pound cake with whipped cream.
  • Dipped in chocolate.
  • Fruit Pizza
Strawberry in hand
One of the bigger strawberries we got from our garden.

Can you grow your own?

So, we know from looking at raspberry vs strawberry comparison and nutrition that they are healthy fruits and that we can get them in the store, but have you ever considered growing your own? I can tell you that strawberries are much better homegrown! They are so sweet, and no strawberry is better than a sweet strawberry. Let’s look at some general facts and conditions that raspberries and strawberries like to grow:

They both like direct sunlight and well-drained soil. If you can, try to find sandy soil that can be kept well-watered. Depending on where you live raspberry and strawberry varieties do better in their proper zone. We live in ND so we must plant cold hardy varieties so that they can take our harsh winters. If you live in a warmer climate than there are probably different varieties that would work better for you.

Branch of a raspberry plant
Raspberry can with leaves beginning to form.

Raspberries

Raspberries grow in brambles on canes, they are bush like and have thorns. There flowers are white and pink. The bloom when pollinated is what makes the raspberry. If taken care of raspberries come back the next year and if they don’t become diseased can grow for quite some time.

Strawberries

white flower of a strawberry plant
Strawberry Plant with a Bloom

If you grow strawberries, they have nice white flowers when they bloom. Once they bloom this is where the strawberry will form. Strawberries grow from a plant that when properly taken care of will come back every year. There are so many different types of strawberries so it is best to research them to know what will grow best in your area. This applies to raspberries too. We like Charlotte and AC Wendy for strawberry varieties.

Strawberry hanging on a plant
Strawberry growing on a plant.

And do you know why they are called strawberries? One of the thoughts is because they do so much better with a bed of straw that keeps them from drying out so quickly.

I hope you learned something new about the differences and likenesses of raspberries and strawberries! Have a question or comment? Share below! Thank you for reading Raspberry vs Strawberry Comparison and Nutrition!

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But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, Meekness, temperance: against such there is no law.
Galatians 5:22-23
Yellow Tulip with Orange edge
The Tulips are blooming!

12 Comments

  1. This is so interesting! You just assume you’re getting about the same amount of nutrients in each berry, but I was surprised about how the vitamin amounts differed. Thanks for sharing!

  2. I have never been a fruit lover but I like seedless jams. Love raspberries but not into strawberries. Go figure. Love this post.

    1. Thank you! I was so happy when I learned that they made seedless jam. Generally I like raspberries better than strawberries too!

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