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. Kiwifruit

Cranberry vs. Kiwifruit — In-Depth Nutrition Comparison

Compare

What are the main differences between Cranberry and Kiwifruit?

  • Cranberry is richer in Manganese, while Kiwifruit is higher in Vitamin C, Vitamin K, Copper, Potassium, and Folate.
  • Kiwifruit's daily need coverage for Vitamin C is 87% higher.
  • Kiwifruit has 3 times less Manganese than Cranberry. Cranberry has 0.267mg of Manganese, while Kiwifruit has 0.098mg.

We used Cranberries, raw and Kiwifruit, green, raw types in this comparison.

Infographic

Cranberry vs Kiwifruit 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
2
:
8
Kiwifruit
Kiwifruit
Contains less Sodium -33.3%
Contains more Manganese +172.4%
Contains more Calcium +325%
Contains more Iron +34.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +209.1%
Contains more Potassium +290%
Contains more Zinc +55.6%
Contains more Copper +132.1%
Contains more Selenium +100%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -33.3%
Contains more Manganese +172.4%
Contains more Calcium +325%
Contains more Iron +34.8%
Contains more Magnesium +183.3%
Contains more Phosphorus +209.1%
Contains more Potassium +290%
Contains more Zinc +55.6%
Contains more Copper +132.1%
Contains more Selenium +100%

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
1
:
9
Kiwifruit
Kiwifruit
Contains more Vitamin B5 +61.2%
Contains more Vitamin A +38.1%
Contains more Vitamin E +10.6%
Contains more Vitamin C +562.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +237.6%
Contains more Vitamin B6 +10.5%
Contains more Folate +2400%
Contains more Vitamin K +706%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B5 +61.2%
Contains more Vitamin A +38.1%
Contains more Vitamin E +10.6%
Contains more Vitamin C +562.1%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +237.6%
Contains more Vitamin B6 +10.5%
Contains more Folate +2400%
Contains more Vitamin K +706%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +147.8%
Contains more Fats +300%
Contains more Carbs +22.5%
Contains more Other +408.3%
Equal in Water - 83.07
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +147.8%
Contains more Fats +300%
Contains more Carbs +22.5%
Contains more Other +408.3%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Kiwifruit
Kiwifruit
Contains less Saturated Fat -72.4%
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +421.8%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -72.4%
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +421.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Kiwifruit
Kiwifruit
Contains more Glucose +19.5%
Contains more Fructose +549.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.15
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
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Glucose +19.5%
Contains more Fructose +549.3%
Contains more Maltose +∞%
Contains more Galactose +∞%
Equal in Sucrose - 0.15

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Kiwifruit
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium 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 Cranberry Kiwifruit Opinion
Net carbs 8.37g 11.66g Kiwifruit
Protein 0.46g 1.14g Kiwifruit
Fats 0.13g 0.52g Kiwifruit
Carbs 11.97g 14.66g Kiwifruit
Calories 46kcal 61kcal Kiwifruit
Fructose 0.67g 4.35g Kiwifruit
Sugar 4.27g 8.99g Cranberry
Fiber 3.6g 3g Cranberry
Calcium 8mg 34mg Kiwifruit
Iron 0.23mg 0.31mg Kiwifruit
Magnesium 6mg 17mg Kiwifruit
Phosphorus 11mg 34mg Kiwifruit
Potassium 80mg 312mg Kiwifruit
Sodium 2mg 3mg Cranberry
Zinc 0.09mg 0.14mg Kiwifruit
Copper 0.056mg 0.13mg Kiwifruit
Manganese 0.267mg 0.098mg Cranberry
Selenium 0.1µg 0.2µg Kiwifruit
Vitamin A 63IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 1.32mg 1.46mg Kiwifruit
Vitamin C 14mg 92.7mg Kiwifruit
Vitamin B1 0.012mg 0.027mg Kiwifruit
Vitamin B2 0.02mg 0.025mg Kiwifruit
Vitamin B3 0.101mg 0.341mg Kiwifruit
Vitamin B5 0.295mg 0.183mg Cranberry
Vitamin B6 0.057mg 0.063mg Kiwifruit
Folate 1µg 25µg Kiwifruit
Vitamin K 5µg 40.3µg Kiwifruit
Tryptophan 0.003mg 0.015mg Kiwifruit
Threonine 0.028mg 0.047mg Kiwifruit
Isoleucine 0.033mg 0.051mg Kiwifruit
Leucine 0.053mg 0.066mg Kiwifruit
Lysine 0.039mg 0.061mg Kiwifruit
Methionine 0.003mg 0.024mg Kiwifruit
Phenylalanine 0.036mg 0.044mg Kiwifruit
Valine 0.045mg 0.057mg Kiwifruit
Histidine 0.018mg 0.027mg Kiwifruit
Saturated Fat 0.008g 0.029g Cranberry
Monounsaturated Fat 0.018g 0.047g Kiwifruit
Polyunsaturated fat 0.055g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Kiwifruit
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
Kiwifruit
Kiwifruit vs Banana
Banana
Kiwifruit
Kiwifruit vs Pineapple
Pineapple
Kiwifruit
Kiwifruit vs Strawberry
Strawberry

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
42%
Kiwifruit
Minerals Daily Need Coverage Score
8%
Cranberry
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.