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  6. Cranberry vs. Apple

Cranberry vs. Apple — In-Depth Nutrition Comparison

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Differences between Cranberry and Apple

  • Apple contains less Vitamin C, Manganese, and Vitamin E than Cranberry.
  • Apple contains 8 times less Manganese than Cranberry. Cranberry contains 0.267mg of Manganese, while Apple contains 0.035mg.
  • The amount of Sugar in Cranberry is lower.

The food types used in this comparison are Cranberries, raw and Apples, raw, with skin.

Infographic

Cranberry vs Apple 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.
Cranberry
Cranberry
7
:
2
Apple
Apple
Contains more Calcium +33.3%
Contains more Iron +91.7%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +107.4%
Contains more Manganese +662.9%
Contains more Selenium +∞%
Contains more Potassium +33.8%
Contains less Sodium -50%
Equal in Phosphorus - 11
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +33.3%
Contains more Iron +91.7%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +107.4%
Contains more Manganese +662.9%
Contains more Selenium +∞%
Contains more Potassium +33.8%
Contains less Sodium -50%
Equal in Phosphorus - 11

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.
Cranberry
Cranberry
7
:
3
Apple
Apple
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin C +204.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +30%
Contains more Folate +200%
Equal in Vitamin B3 - 0.091
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin C +204.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +30%
Contains more Folate +200%
Equal in Vitamin B3 - 0.091

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Apple
Apple
Contains more Protein +76.9%
Contains more Fats +30.8%
Contains more Carbs +15.4%
Contains more Other +66.7%
Equal in Water - 85.56
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +76.9%
Contains more Fats +30.8%
Contains more Carbs +15.4%
Contains more Other +66.7%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
3
:
0
Apple
Apple
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.051
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.051

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
3
Apple
Apple
Contains more Glucose +41.6%
Contains more Starch +∞%
Contains more Sucrose +1193.8%
Contains more Fructose +780.6%
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +41.6%
Contains more Starch +∞%
Contains more Sucrose +1193.8%
Contains more Fructose +780.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Apple Opinion
Net carbs 8.37g 11.41g Apple
Protein 0.46g 0.26g Cranberry
Fats 0.13g 0.17g Apple
Carbs 11.97g 13.81g Apple
Calories 46kcal 52kcal Apple
Starch 0g 0.05g Apple
Fructose 0.67g 5.9g Apple
Sugar 4.27g 10.39g Cranberry
Fiber 3.6g 2.4g Cranberry
Calcium 8mg 6mg Cranberry
Iron 0.23mg 0.12mg Cranberry
Magnesium 6mg 5mg Cranberry
Phosphorus 11mg 11mg
Potassium 80mg 107mg Apple
Sodium 2mg 1mg Apple
Zinc 0.09mg 0.04mg Cranberry
Copper 0.056mg 0.027mg Cranberry
Manganese 0.267mg 0.035mg Cranberry
Selenium 0.1µg 0µg Cranberry
Vitamin A 63IU 54IU Cranberry
Vitamin A RAE 3µg 3µg
Vitamin E 1.32mg 0.18mg Cranberry
Vitamin C 14mg 4.6mg Cranberry
Vitamin B1 0.012mg 0.017mg Apple
Vitamin B2 0.02mg 0.026mg Apple
Vitamin B3 0.101mg 0.091mg Cranberry
Vitamin B5 0.295mg 0.061mg Cranberry
Vitamin B6 0.057mg 0.041mg Cranberry
Folate 1µg 3µg Apple
Vitamin K 5µg 2.2µg Cranberry
Tryptophan 0.003mg 0.001mg Cranberry
Threonine 0.028mg 0.006mg Cranberry
Isoleucine 0.033mg 0.006mg Cranberry
Leucine 0.053mg 0.013mg Cranberry
Lysine 0.039mg 0.012mg Cranberry
Methionine 0.003mg 0.001mg Cranberry
Phenylalanine 0.036mg 0.006mg Cranberry
Valine 0.045mg 0.012mg Cranberry
Histidine 0.018mg 0.005mg Cranberry
Saturated Fat 0.008g 0.028g Cranberry
Monounsaturated Fat 0.018g 0.007g Cranberry
Polyunsaturated fat 0.055g 0.051g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Apple
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
11%
Cranberry
5%
Apple
Minerals Daily Need Coverage Score
8%
Cranberry
4%
Apple

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 6.12g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Cranberry
Cranberry is relatively richer in minerals
Which food is richer in vitamins?
Cranberry
Cranberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 9)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.