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  6. Cranberry vs. Grape

Cranberry vs. Grape — In-Depth Nutrition Comparison

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How are Cranberry and Grape different?

  • Cranberry is higher in Vitamin C, Fiber, Vitamin E , and Vitamin B5, however, Grape is richer in Manganese, Vitamin K, and Vitamin B1.
  • Daily need coverage for Manganese from Grape is 20% higher.
  • Cranberry contains 12 times more Vitamin B5 than Grape. While Cranberry contains 0.295mg of Vitamin B5, Grape contains only 0.024mg.
  • Cranberry has less Sugar.

Cranberries, raw and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Cranberry vs Grape 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
4
:
4
Grape
Grape
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +40%
Contains more Calcium +75%
Contains more Iron +26.1%
Contains more Potassium +138.8%
Contains more Manganese +168.9%
Equal in Phosphorus - 10
Equal in Sodium - 2
Equal in Selenium - 0.1
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +40%
Contains more Calcium +75%
Contains more Iron +26.1%
Contains more Potassium +138.8%
Contains more Manganese +168.9%
Equal in Phosphorus - 10
Equal in Sodium - 2
Equal in Selenium - 0.1

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
3
:
7
Grape
Grape
Contains more Vitamin E +594.7%
Contains more Vitamin C +250%
Contains more Vitamin B5 +1129.2%
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +93%
Contains more Folate +300%
Contains more Vitamin K +192%
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin E +594.7%
Contains more Vitamin C +250%
Contains more Vitamin B5 +1129.2%
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +93%
Contains more Folate +300%
Contains more Vitamin K +192%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Grape
Grape
Contains more Protein +37%
Contains more Fats +169.2%
Contains more Carbs +43.3%
Contains more Other +375%
Equal in Water - 81.3
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +37%
Contains more Fats +169.2%
Contains more Carbs +43.3%
Contains more Other +375%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Grape
Grape
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +85.5%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +28.6%
Contains more Polyunsaturated fat +85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Grape Opinion
Net carbs 8.37g 16.25g Grape
Protein 0.46g 0.63g Grape
Fats 0.13g 0.35g Grape
Carbs 11.97g 17.15g Grape
Calories 46kcal 67kcal Grape
Fructose 0.67g Cranberry
Sugar 4.27g 16.25g Cranberry
Fiber 3.6g 0.9g Cranberry
Calcium 8mg 14mg Grape
Iron 0.23mg 0.29mg Grape
Magnesium 6mg 5mg Cranberry
Phosphorus 11mg 10mg Cranberry
Potassium 80mg 191mg Grape
Sodium 2mg 2mg
Zinc 0.09mg 0.04mg Cranberry
Copper 0.056mg 0.04mg Cranberry
Manganese 0.267mg 0.718mg Grape
Selenium 0.1µg 0.1µg
Vitamin A 63IU 100IU Grape
Vitamin A RAE 3µg 5µg Grape
Vitamin E 1.32mg 0.19mg Cranberry
Vitamin C 14mg 4mg Cranberry
Vitamin B1 0.012mg 0.092mg Grape
Vitamin B2 0.02mg 0.057mg Grape
Vitamin B3 0.101mg 0.3mg Grape
Vitamin B5 0.295mg 0.024mg Cranberry
Vitamin B6 0.057mg 0.11mg Grape
Folate 1µg 4µg Grape
Vitamin K 5µg 14.6µg Grape
Tryptophan 0.003mg 0.003mg
Threonine 0.028mg 0.017mg Cranberry
Isoleucine 0.033mg 0.005mg Cranberry
Leucine 0.053mg 0.013mg Cranberry
Lysine 0.039mg 0.014mg Cranberry
Methionine 0.003mg 0.021mg Grape
Phenylalanine 0.036mg 0.013mg Cranberry
Valine 0.045mg 0.017mg Cranberry
Histidine 0.018mg 0.023mg Grape
Saturated Fat 0.008g 0.114g Cranberry
Monounsaturated Fat 0.018g 0.014g Cranberry
Polyunsaturated fat 0.055g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Grape
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
11%
Grape
Minerals Daily Need Coverage Score
8%
Cranberry
15%
Grape

Comparison summary

Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 11.98g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
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 minerals?
?
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.