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  6. Figs vs. Cranberry

Figs vs. Cranberry — In-Depth Nutrition Comparison

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What are the differences between Figs and Cranberry?

  • The amount of Vitamin C, Vitamin E , and Manganese in Cranberry is higher than in Figs.
  • Cranberry's daily need coverage for Vitamin C is 13% more.
  • Cranberry contains 4 times less Calcium than Figs. Figs contain 35mg of Calcium, while Cranberry contains 8mg.
  • Cranberry has less Sugar.

We used Figs, raw and Cranberries, raw types in this article.

Infographic

Figs vs Cranberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Figs
Figs
9
:
1
Cranberry
Cranberry
Contains more Calcium +337.5%
Contains more Iron +60.9%
Contains more Magnesium +183.3%
Contains more Phosphorus +27.3%
Contains more Potassium +190%
Contains less Sodium -50%
Contains more Zinc +66.7%
Contains more Copper +25%
Contains more Selenium +100%
Contains more Manganese +108.6%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +337.5%
Contains more Iron +60.9%
Contains more Magnesium +183.3%
Contains more Phosphorus +27.3%
Contains more Potassium +190%
Contains less Sodium -50%
Contains more Zinc +66.7%
Contains more Copper +25%
Contains more Selenium +100%
Contains more Manganese +108.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Figs
Figs
7
:
3
Cranberry
Cranberry
Contains more Vitamin A +125.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +98.2%
Contains more Folate +500%
Contains more Vitamin E +1100%
Contains more Vitamin C +600%
Equal in Vitamin B5 - 0.295
Equal in Vitamin K - 5
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +125.4%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +296%
Contains more Vitamin B6 +98.2%
Contains more Folate +500%
Contains more Vitamin E +1100%
Contains more Vitamin C +600%
Equal in Vitamin B5 - 0.295
Equal in Vitamin K - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
4
:
1
Cranberry
Cranberry
Contains more Protein +63%
Contains more Fats +130.8%
Contains more Carbs +60.2%
Contains more Other +450%
Contains more Water +10.4%
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +63%
Contains more Fats +130.8%
Contains more Carbs +60.2%
Contains more Other +450%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +161.8%
Contains less Saturated Fat -86.7%
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +161.8%
Contains less Saturated Fat -86.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Figs Cranberry
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Figs Cranberry Opinion
Net carbs 16.28g 8.37g Figs
Protein 0.75g 0.46g Figs
Fats 0.3g 0.13g Figs
Carbs 19.18g 11.97g Figs
Calories 74kcal 46kcal Figs
Fructose 0.67g Cranberry
Sugar 16.26g 4.27g Cranberry
Fiber 2.9g 3.6g Cranberry
Calcium 35mg 8mg Figs
Iron 0.37mg 0.23mg Figs
Magnesium 17mg 6mg Figs
Phosphorus 14mg 11mg Figs
Potassium 232mg 80mg Figs
Sodium 1mg 2mg Figs
Zinc 0.15mg 0.09mg Figs
Copper 0.07mg 0.056mg Figs
Manganese 0.128mg 0.267mg Cranberry
Selenium 0.2µg 0.1µg Figs
Vitamin A 142IU 63IU Figs
Vitamin A RAE 7µg 3µg Figs
Vitamin E 0.11mg 1.32mg Cranberry
Vitamin C 2mg 14mg Cranberry
Vitamin B1 0.06mg 0.012mg Figs
Vitamin B2 0.05mg 0.02mg Figs
Vitamin B3 0.4mg 0.101mg Figs
Vitamin B5 0.3mg 0.295mg Figs
Vitamin B6 0.113mg 0.057mg Figs
Folate 6µg 1µg Figs
Vitamin K 4.7µg 5µg Cranberry
Tryptophan 0.006mg 0.003mg Figs
Threonine 0.024mg 0.028mg Cranberry
Isoleucine 0.023mg 0.033mg Cranberry
Leucine 0.033mg 0.053mg Cranberry
Lysine 0.03mg 0.039mg Cranberry
Methionine 0.006mg 0.003mg Figs
Phenylalanine 0.018mg 0.036mg Cranberry
Valine 0.028mg 0.045mg Cranberry
Histidine 0.011mg 0.018mg Cranberry
Saturated Fat 0.06g 0.008g Cranberry
Monounsaturated Fat 0.066g 0.018g Figs
Polyunsaturated fat 0.144g 0.055g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Figs
11%
Cranberry
Minerals Daily Need Coverage Score
11%
Figs
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 11.99g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.