Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Cranberry
  5. Compare
  6. Cranberry vs. Dates

Cranberry vs. Dates — In-Depth Nutrition Comparison

Compare

A recap on differences between Cranberry and Dates

  • Cranberry is higher in Vitamin C, and Vitamin E , yet Dates are higher in Fiber, Potassium, Copper, Iron, Magnesium, Vitamin B6, Vitamin B3, and Phosphorus.
  • Dates covers your daily Fiber needs 18% more than Cranberry.
  • Cranberry contains 35 times more Vitamin C than Dates . While Cranberry contains 14mg of Vitamin C, Dates contain only 0.4mg.

Food varieties used in this article are Cranberries, raw and Dates, deglet noor.

Infographic

Cranberry vs Dates 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
1
:
8
Dates
Dates
Contains more Calcium +387.5%
Contains more Iron +343.5%
Contains more Magnesium +616.7%
Contains more Phosphorus +463.6%
Contains more Potassium +720%
Contains more Zinc +222.2%
Contains more Copper +267.9%
Contains more Selenium +2900%
Equal in Sodium - 2
Equal in Manganese - 0.262
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +387.5%
Contains more Iron +343.5%
Contains more Magnesium +616.7%
Contains more Phosphorus +463.6%
Contains more Potassium +720%
Contains more Zinc +222.2%
Contains more Copper +267.9%
Contains more Selenium +2900%
Equal in Sodium - 2
Equal in Manganese - 0.262

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
4
:
6
Dates
Dates
Contains more Vitamin A +530%
Contains more Vitamin E +2540%
Contains more Vitamin C +3400%
Contains more Vitamin K +85.2%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1161.4%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +530%
Contains more Vitamin E +2540%
Contains more Vitamin C +3400%
Contains more Vitamin K +85.2%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1161.4%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Dates
Dates
Contains more Water +325.3%
Contains more Protein +432.6%
Contains more Fats +200%
Contains more Carbs +526.8%
Contains more Other +1233.3%
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Water +325.3%
Contains more Protein +432.6%
Contains more Fats +200%
Contains more Carbs +526.8%
Contains more Other +1233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Dates
Dates
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +189.5%
Contains more Monounsaturated Fat +100%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +189.5%
Contains more Monounsaturated Fat +100%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
0
:
4
Dates
Dates
Contains more Sucrose +14800%
Contains more Glucose +477.6%
Contains more Fructose +2819.4%
Contains more Maltose +∞%
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
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Sucrose +14800%
Contains more Glucose +477.6%
Contains more Fructose +2819.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Dates Opinion
Net carbs 8.37g 67.03g Dates
Protein 0.46g 2.45g Dates
Fats 0.13g 0.39g Dates
Carbs 11.97g 75.03g Dates
Calories 46kcal 282kcal Dates
Fructose 0.67g 19.56g Dates
Sugar 4.27g 63.35g Cranberry
Fiber 3.6g 8g Dates
Calcium 8mg 39mg Dates
Iron 0.23mg 1.02mg Dates
Magnesium 6mg 43mg Dates
Phosphorus 11mg 62mg Dates
Potassium 80mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.09mg 0.29mg Dates
Copper 0.056mg 0.206mg Dates
Manganese 0.267mg 0.262mg Cranberry
Selenium 0.1µg 3µg Dates
Vitamin A 63IU 10IU Cranberry
Vitamin A RAE 3µg 0µg Cranberry
Vitamin E 1.32mg 0.05mg Cranberry
Vitamin C 14mg 0.4mg Cranberry
Vitamin B1 0.012mg 0.052mg Dates
Vitamin B2 0.02mg 0.066mg Dates
Vitamin B3 0.101mg 1.274mg Dates
Vitamin B5 0.295mg 0.589mg Dates
Vitamin B6 0.057mg 0.165mg Dates
Folate 1µg 19µg Dates
Vitamin K 5µg 2.7µg Cranberry
Tryptophan 0.003mg 0.012mg Dates
Threonine 0.028mg 0.043mg Dates
Isoleucine 0.033mg 0.049mg Dates
Leucine 0.053mg 0.084mg Dates
Lysine 0.039mg 0.066mg Dates
Methionine 0.003mg 0.022mg Dates
Phenylalanine 0.036mg 0.05mg Dates
Valine 0.045mg 0.071mg Dates
Histidine 0.018mg 0.032mg Dates
Saturated Fat 0.008g 0.032g Cranberry
Monounsaturated Fat 0.018g 0.036g Dates
Polyunsaturated fat 0.055g 0.019g Cranberry

Which food is preferable for your diet?

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

People also compare

Cranberry
Cranberry vs Blackberry
Blackberry
Cranberry
Cranberry vs Blueberry
Blueberry
Cranberry
Cranberry vs Currant
Currant
Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

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
12%
Dates
Minerals Daily Need Coverage Score
8%
Cranberry
29%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 59.08g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.