Berries, like strawberries and raspberries, are among the sweetest and healthiest of fruits. Both bright red berries are packed with nutrients, including fiber, vitamins and natural sugar.

But, if you have to choose between strawberries and raspberries, which is healthier? Both types of berries delicious and good for you, so it’s tough to choose. And they provide big doses of different nutrients.

Strawberries are quite high in vitamin C, Jackie Newgent, a registered dietitian and plant-forward chef told TODAY.com previously. Vitamin C is an essential nutrient that “plays a role in immune function and fighting free radicals associated with cancer and heart disease,” Newgent explained.

Meanwhile, raspberries are a go-to food for fiber, which is why registered dietitian Caroline Susie recommends them to her clients who are after more fiber. “Blueberries sometimes take the berry spotlight, but I’m on team raspberries,” said Susie, who is also a spokesperson for the Academy of Nutrition and Dietetics.

Here’s how these two sweet berries stack up on fiber, protein, antioxidants and other nutrients.

Strawberries nutrition

In a cup of whole strawberries, you’ll find:

• 46 calories

• 1 gram of protein

• 11 grams of carbohydrates

• 3 grams of fiber

• 7 grams sugar

Raspberries nutrition

A cup of raw raspberries contains:

• 64 calories

• 1.5 grams protein

• 15 grams carbohydrates

• 8 grams fiber

• 5 grams sugar

Fiber

Berries are generally some of the healthiest fruits you can eat thanks, in part, to their fiber content.

We all need dietary fiber to stay regular, but it also helps manage blood sugar and cholesterol levels, leading to better heart and gut health. But most adults in the U.S. don’t eat enough fiber, dietitians told TODAY.com previously, falling short of the recommended 25 grams of fiber per day minimum.

While a serving a strawberries contains about 3 grams of fiber, raspberries provide a massive 8 grams of fiber per serving. And raspberries, along with pears, are one of the highest whole-food sources of fiber you can find.

So, although both strawberries and raspberries can help you hit your overall fiber goals, raspberries are the major winner here.

Protein

Neither strawberries nor raspberries are a major source of protein. But protein is a macronutrient, meaning we generally need a lot of it every day — and every gram counts!

Strawberries will net you 1 gram of protein per cup, while raspberries come in slightly ahead with 1.5 grams per cup.

Considering adults should generally aim for 20 to 40 grams of protein at every meal, berries aren’t likely to be the centerpiece of a high-protein meal. But adding them to your meal or having them as a snack alongside some other protein-rich ingredients can help bump up your overall total. And the satisfying combination of protein and fiber can help keep you feeling fuller longer.

Try topping your Greek yogurt or cottage cheese with berries and nuts, adding berries to your post-workout protein shake or sprinkling some berries in a high-protein salad.

Other nutrients

Berries, including strawberries and raspberries, are famous for packing a ton of nutrients into tiny, sweet, vibrant packages.

For instance, strawberries are an excellent source of vitamin C, which supports the immune system. A single serving of strawberries actually provides an entire day’s worth of this essential vitamin.

And while raspberries really excel in the fiber department, they also carry about 40% of the amount of vitamin C found in strawberries as well as essential minerals like potassium, manganese and iron.

And both raspberries and strawberries contain helpful, anti-inflammatory plant compounds and antioxidants. Both contain anthocyanins, for example, which are antioxidant compounds that also act as the pigments that give these berries their deep hues.

Those antioxidants also include the ellagic acid found in strawberries, which as been linked to improvements in cholesterol, blood pressure and diabetes, TODAY.com explained previously.

Should you eat strawberries or raspberries?

Both strawberries and raspberries are naturally sweet and can be very healthy parts of your diet.

They both provide essential vitamins and minerals, antioxidants and fiber, which support gut and heart health. And, of course, you shouldn’t feel limited to eating just one type of berry. You’ll get the most benefit from eating a variety of healthy foods, dietitians say.

But, if you really have to choose between strawberries and raspberries, which should you eat? It depends on your individual taste preferences and health goals.

Perhaps the biggest nutritional difference between these foods comes down to their fiber content. While you will get some fiber from either type of berry, raspberries are fiber superstars.

In just one cup of raspberries, you’ll get 8 grams of dietary fiber, which is already a third of the daily value. That’s quite a lot considering how many adults in the U.S. struggle with getting enough fiber every day.

So, if you’re making fiber a priority right now, raspberries are one of the best foods you can add to your day to get more of this crucial nutrient.

On the other hand, strawberries are a highly potent source of vitamin C, an essential vitamin that supports your immune system and acts as an antioxidant. For those looking for foods to keep their natural immunity functioning, a serving of strawberries is a great place to start.

Compared to raspberries, strawberries also have few carbohydrates and calories. So, if you’re keeping tabs on cals or carbs, strawberries may be a better choice to munch on. Keep in mind though, that some of the carbs in raspberries are simply a sign of their high fiber content. And raspberries are lower in sugar than strawberries.

Overall, though, experts consistently tell TODAY.com that all berries are among the healthiest foods you can eat. So there’s no reason not to add both strawberries and raspberries to your diet.

This article was originally published on TODAY.com