Quick Summary
When to Choose Oranges
Choose Oranges for more vitamin C (50mg vs 26mg) and more folate (29µg vs 21µg) per 100g. It is also lower in calories (44 vs 52 per 100g).
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more fiber (6.5g vs 2.2g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Oranges | Raspberries (Fresh) | Winner |
|---|---|---|---|
| Calories | 44.3 | 52 | 🏆 Oranges |
| Carbohydrates | 11g | 12g | |
| Fiber | 2.2g | 6.5g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Oranges has 36% more
Potassium
🏆 Oranges has 12% more
Vitamin C
🏆 Oranges has 91% more
Health Benefits Comparison
Oranges Benefits
- Excellent source of vitamin C for immune support
- High in fiber for digestive health
- Contains flavonoids for heart health
- Provides folate for cell growth
- Hydrating with high water content
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
Practical Considerations
💰 Cost
Oranges: Moderate
Raspberries (Fresh): Moderate
🕒 Preparation
Oranges: Easy
Raspberries (Fresh): Easy
📦 Storage
Oranges: Refrigerate
Raspberries (Fresh): Refrigerate
🍽️ Versatility
Oranges: Very versatile
Raspberries (Fresh): Very versatile
The Bottom Line
Both Oranges and Raspberries (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Oranges if: Choose Oranges for more vitamin C (50mg vs 26mg) and more folate (29µg vs 21µg) per 100g. It is also lower in calories (44 vs 52 per 100g).
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more fiber (6.5g vs 2.2g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Oranges and Raspberries (Fresh) in Nutrivio
Compare how Oranges and Raspberries (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
