Packed with flavor and nutrition, cherries and raspberries are the perfect pair. You can easily use both to prepare a bunch of delectable desserts, including pie! How do these two foods compare in terms of nutrition?
Based on USDA and NIH data from 2020, we compared the nutritional values of cherries and raspberries (100g each) below.
For a fast rundown of key nutrients and distinctions between cherries and raspberries, consider the following:
- Dietary fiber is abundant in both raspberries and cherries.
- Potassium is abundant in cherries.
- Raspberry contains 66% less sugar than cherry.
- Raspberry contains higher niacin and folate than other fruits.
- Raspberry is a high-quality source of vitamin C.
Dishes That You Can Prepare Using Cherries and Raspberries:
Pie with Cherries and Raspberries:
- 1 and 1/2 cup sugar
- 3 tbsp. tapioca (quick-cooking)
- 2 cups unsweetened raspberries, fresh or frozen
- 1 cup tart cherries, fresh, frozen, or canned
- 1 tsp lemon extract
- 3 cups flour (all-purpose)
- Sugar (two teaspoons)
- A half teaspoon of salt
- Baking powder (1/2 teaspoon)
- 1 pound of shortening
- A single egg
- 5–6 tbsp. ice-cold water
- 1 teaspoon vinegar (white)
- 1 tablespoon unsalted butter
- In a mixing bowl, combine sugar and tapioca for the filling. Toss in the raspberries, cherries, and lemon juice until well combined. Allow for a 15-minute rest period. Meanwhile, whisk together the flour, sugar, salt, and baking powder in a mixing bowl; cut in the shortening until crumbly. Combine the egg, water, and vinegar in a mixing bowl. Add to flour mixture in a slow, steady stream, stirring with a fork until dough forms a ball.
- Make a half-dozen cuts in the dough. Roll out one portion of pastry to fit a 9-inch pie plate on a lightly floured board; trim crust even with edge.
- Fill pastry with filling. Make a butter smear. To fit the top of the pie, roll out the remaining pastry. Place on top of the filling. Edges should be trimmed, sealed, and fluted. Make slits in the pastry. Trim pastry to match the edge of the platter. Cut out decorative cutouts and arrange them on top of the pie.
- Wrap foil over the edges loosely. Preheat oven to 350°F and bake for 60-70 minutes, or until golden brown. Allow to cool on a wire rack. Refrigerate any leftovers.
Semifreddo with cherries and raspberries:
- A quarter cup of sugar
- 4 tblsp corn starch
- Kosher salt (1/2 teaspoon)
- 5 oz. sweet or sour cherries (freshly pitted or frozen and thawed), plus additional for serving
- 5 oz. fresh raspberries or thawed frozen raspberries, plus extra for serving
- 1 tablespoon lemon juice, freshly squeezed
- 3 tbsp. elderflower liqueur (e.g., St-Germain)
- 2 huge yolks plus 1 large egg
- 1 quart heavy cream
- In a small saucepan, combine 1/4 cup sugar, cornstarch, and 1/4 teaspoon salt. Bring to a boil, stirring frequently, over medium-high heat with the fruits. After 1 minute of boiling, add the lemon juice and liqueur.
- Purée the mixture in a food processor, then strain over a medium-coarse-mesh sieve to remove the particles. (About 1 1/4 cup should suffice.)
- In a large heatproof dish positioned over (but not in) a pot of simmering water, whisk together the entire egg, yolks, and the remaining 1/2 cup sugar and 1/4 teaspoon salt. Whisk until the sugar has dissolved and the fluid is heated (approximately 160°F). 3 to 5 minutes on medium-high speed with an electric mixer, whip until thick and cold.
- Reduce to low speed and add 1 cup berry purée. Whip 3/4 cup cream to stiff peaks in a clean basin, then fold into berry mixture. (You’ll need 3 1/2 cups.) Divide the mixture into 8 freezer-safe glasses and freeze for at least 8 hours or up to 3 days, covered in plastic wrap. (In the meantime, keep the remaining berry combination refrigerated in an airtight container.)
- Remove semifreddo from freezer and set aside for 10 minutes before serving. Whip the remaining 1/2 cup cream until it reaches soft peaks. The remaining berry mixture should be divided among the glasses. Before serving, top with extra raspberries, cherries, and whipped cream.
Cherries and Raspberries: Nutritional Comparison
Raspberry and cherry have similar calorie counts, with 52 calories per 100 grams for raspberry and 63 calories for cherry.
In terms of macronutrient ratios, cherries are higher in carbohydrates, lower in fat, and similar in protein to raspberries.
For protein, carbs, and fat from calories, cherries have a macronutrient ratio of 6:91:3, while raspberries have an 8:82:10 ratio.
Dietary fiber is abundant in both raspberries and cherries. Raspberry has 210 percent more dietary fiber than cherry, with 6.5 grams per 100 grams for raspberry and 2.1 grams for cherry.
Raspberry has 66 percent less sugar than cherry, with 4.4 grams per 100 grams against 12.8 grams per 100 grams.
Protein content is similar in raspberries and cherries, with 1.2g per 100 grams of raspberry and 1.1g per 100 grams of cherry.
Saturated fat is minimal in both raspberries and cherries, with 0.02g per 100 grams of raspberry and 0.04g per 100 grams of cherry.
Raspberry is a good source of Vitamin C, with 274 percent higher than cherry: raspberry has 26.2 mg of Vitamin C per 100 grams, while cherry only has 7 mg.
Vitamin A levels in raspberries and cherries are similar, with 2ug per 100 grams of raspberry and 3ug per 100 grams of cherry.
Vitamin E levels in raspberries and cherries are similar, with 0.87mg per 100 grams of raspberry and 0.07mg per 100 grams of cherry.
Vitamin K levels in raspberries and cherries are similar, with 7.8ug per 100 grams of raspberry and 2.1ug per 100 grams of cherry.
Raspberry contains higher niacin and folate than other fruits. Thiamin, riboflavin, pantothenic acid, and Vitamin B6 are abundant in both cherries and raspberries.
- Thiamin: 0.027 milligrams in cherries; 0.032 milligrams in raspberries.
- Riboflavin: 0.033 milligrams in cherries; 0.038 milligrams in raspberries.
- Niacin: 0.154 milligrams in cherries; 0.598 milligrams in raspberries.
- Pantothenic Acid: 0.199 milligrams in cherries; 0.329 grams in raspberries.
- B6: 0.049 milligrams in cherries; 0.055 milligrams in raspberries.
- Folate: 4 oz in cherries; 41 oz in raspberries.
Raspberry provides 92 percent more calcium than cherry, with 25mg calcium per 100 grams versus 13mg calcium in cherry.
Iron content is similar in raspberries and cherries, with 0.69mg per 100 grams of raspberry and 0.36mg per 100 grams of cherry.
Cherry is a good source of potassium, with 47 percent more potassium per 100 grams than raspberry. Raspberry contains 151 mg potassium per 100 grams, whereas cherry has 222 mg potassium per 100 grams.
Omega 3 fatty acids
In terms of omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) per 100 grams than cherry.
Alpha Linoleic Acid (ALA): 0.026 grams for cherries; 0.126 grams for raspberries.
Omega 6 fatty acids
When it comes to omega-6 fatty acids, raspberry has higher linoleic acid per 100 grams than cherry.
Linoleic Acid: 0.027 grams for cherries; 0.249 grams for raspberries.
To sum up, we hope that this blog will help you learn about the nutritional values for both cherries and raspberries, and how you can combine these two fruits to prepare healthy yet tasty cuisines.