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  6. Figs vs. Cranberry

Figs vs. Cranberry — In-Depth Nutrition Comparison

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How are Figs and Cranberry different?

  • Cranberry has more Vitamin C than Figs.
  • Daily need coverage for Vitamin C from Cranberry is 21% higher.

Figs, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) are the varieties used 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
7
:
3
Cranberry
Cranberry
Contains more Calcium +34.6%
Contains more Phosphorus +50%
Equal in Iron - 0.4
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 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +34.6%
Contains more Phosphorus +50%
Equal in Iron - 0.4

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
9
:
2
Cranberry
Cranberry
Contains more Vitamin A +57.8%
Contains more Vitamin B1 +200%
Contains more Vitamin C +950%
Contains more Vitamin B2 +60%
Equal in Vitamin B3 - 0.4
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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +57.8%
Contains more Vitamin B1 +200%
Contains more Vitamin C +950%
Contains more Vitamin B2 +60%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
3
:
2
Cranberry
Cranberry
Contains more Protein +87.5%
Contains more Carbs +57.2%
Contains more Other +230%
Contains more Fats +66.7%
Equal in Water - 86.7
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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +87.5%
Contains more Carbs +57.2%
Contains more Other +230%
Contains more Fats +66.7%
Equal in Water - 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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Figs Cranberry Opinion
Net carbs 16.28g 12.2g Figs
Protein 0.75g 0.4g Figs
Fats 0.3g 0.5g Cranberry
Carbs 19.18g 12.2g Figs
Calories 74kcal 55kcal Figs
Sugar 16.26g Cranberry
Fiber 2.9g Figs
Calcium 35mg 26mg Figs
Iron 0.37mg 0.4mg Cranberry
Magnesium 17mg Figs
Phosphorus 14mg 21mg Cranberry
Potassium 232mg Figs
Sodium 1mg Cranberry
Zinc 0.15mg Figs
Copper 0.07mg Figs
Manganese 0.128mg Figs
Selenium 0.2µg Figs
Vitamin A 142IU 90IU Figs
Vitamin A RAE 7µg Figs
Vitamin E 0.11mg Figs
Vitamin C 2mg 21mg Cranberry
Vitamin B1 0.06mg 0.02mg Figs
Vitamin B2 0.05mg 0.08mg Cranberry
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.3mg Figs
Vitamin B6 0.113mg Figs
Folate 6µg Figs
Vitamin K 4.7µg Figs
Tryptophan 0.006mg Figs
Threonine 0.024mg Figs
Isoleucine 0.023mg Figs
Leucine 0.033mg Figs
Lysine 0.03mg Figs
Methionine 0.006mg Figs
Phenylalanine 0.018mg Figs
Valine 0.028mg Figs
Histidine 0.011mg Figs
Saturated Fat 0.06g Cranberry
Monounsaturated Fat 0.066g Figs
Polyunsaturated fat 0.144g 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

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
9%
Cranberry
Minerals Daily Need Coverage Score
11%
Figs
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
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 - 16.26g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.06g)
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)

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/169805/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.