Quick Summary
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for more fiber (6.5g vs 3g), more vitamin K (7.8µg vs 4.9µg), and more magnesium (22mg vs 17mg) per 100g. It is also lower in calories (52 vs 74 per 100g).
When to Choose Figs (Fresh)
Choose Figs (Fresh) for more potassium (232mg vs 151mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Raspberries (Fresh) | Figs (Fresh) | Winner |
|---|---|---|---|
| Calories | 52 | 74 | 🏆 Raspberries (Fresh) |
| Protein | 1.2g | 0g | 🏆 Raspberries (Fresh) |
| Carbohydrates | 12g | 19.2g | |
| Fiber | 6.5g | 3g | 🏆 Raspberries (Fresh) |
Key Vitamins & Minerals
Magnesium
🏆 Raspberries (Fresh) has 27% more
Potassium
🏆 Figs (Fresh) has 53% more
Vitamin K
🏆 Raspberries (Fresh) has 58% more
Health Benefits Comparison
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
Figs (Fresh) Benefits
- High in fiber (4.5g per 3 figs) for digestive health
- Good potassium source (10% DV) for blood pressure
- Provides calcium (5% DV) from plant source
- Rich in antioxidant polyphenols
- Contains magnesium for bone and muscle health
Practical Considerations
💰 Cost
Raspberries (Fresh): Moderate
Figs (Fresh): Moderate
🕒 Preparation
Raspberries (Fresh): Easy
Figs (Fresh): Easy
📦 Storage
Raspberries (Fresh): Refrigerate
Figs (Fresh): Refrigerate
🍽️ Versatility
Raspberries (Fresh): Very versatile
Figs (Fresh): Very versatile
The Bottom Line
Both Raspberries (Fresh) and Figs (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for more fiber (6.5g vs 3g), more vitamin K (7.8µg vs 4.9µg), and more magnesium (22mg vs 17mg) per 100g. It is also lower in calories (52 vs 74 per 100g).
Choose Figs (Fresh) if: Choose Figs (Fresh) for more potassium (232mg vs 151mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Raspberries (Fresh) and Figs (Fresh) in Nutrivio
Compare how Raspberries (Fresh) and Figs (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
