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  6. Cranberry vs. Mango

Cranberry vs. Mango — In-Depth Nutrition Comparison

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The main differences between Cranberry and Mango

  • Cranberry is richer in Manganese, and Fiber, yet Mango is richer in Vitamin C, Folate, Copper, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Mango is 25% higher.
  • Cranberry contains 4 times more Manganese than Mango. Cranberry contains 0.267mg of Manganese, while Mango contains 0.063mg.
  • Cranberry contains less Sugar.

Food types used in this article are Cranberries, raw and Mangos, raw.

Infographic

Cranberry vs Mango 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
:
7
Mango
Mango
Contains more Iron +43.8%
Contains more Manganese +323.8%
Contains more Calcium +37.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +110%
Contains less Sodium -50%
Contains more Copper +98.2%
Contains more Selenium +500%
Equal in Zinc - 0.09
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Iron +43.8%
Contains more Manganese +323.8%
Contains more Calcium +37.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +110%
Contains less Sodium -50%
Contains more Copper +98.2%
Contains more Selenium +500%
Equal in Zinc - 0.09

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
Mango
Mango
Contains more Vitamin E +46.7%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +19%
Contains more Vitamin A +1617.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +562.4%
Contains more Vitamin B6 +108.8%
Contains more Folate +4200%
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin E +46.7%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +19%
Contains more Vitamin A +1617.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +562.4%
Contains more Vitamin B6 +108.8%
Contains more Folate +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Mango
Mango
Contains more Protein +78.3%
Contains more Fats +192.3%
Contains more Carbs +25.1%
Contains more Other +200%
Equal in Water - 83.46
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +78.3%
Contains more Fats +192.3%
Contains more Carbs +25.1%
Contains more Other +200%
Equal in Water - 83.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Mango
Mango
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +677.8%
Contains more Polyunsaturated fat +29.1%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -91.3%
Contains more Monounsaturated Fat +677.8%
Contains more Polyunsaturated fat +29.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Mango
Mango
Contains more Glucose +71.1%
Contains more Sucrose +4256.3%
Contains more Fructose +598.5%
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
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +71.1%
Contains more Sucrose +4256.3%
Contains more Fructose +598.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Mango
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Mango Opinion
Net carbs 8.37g 13.38g Mango
Protein 0.46g 0.82g Mango
Fats 0.13g 0.38g Mango
Carbs 11.97g 14.98g Mango
Calories 46kcal 60kcal Mango
Fructose 0.67g 4.68g Mango
Sugar 4.27g 13.66g Cranberry
Fiber 3.6g 1.6g Cranberry
Calcium 8mg 11mg Mango
Iron 0.23mg 0.16mg Cranberry
Magnesium 6mg 10mg Mango
Phosphorus 11mg 14mg Mango
Potassium 80mg 168mg Mango
Sodium 2mg 1mg Mango
Zinc 0.09mg 0.09mg
Copper 0.056mg 0.111mg Mango
Manganese 0.267mg 0.063mg Cranberry
Selenium 0.1µg 0.6µg Mango
Vitamin A 63IU 1082IU Mango
Vitamin A RAE 3µg 54µg Mango
Vitamin E 1.32mg 0.9mg Cranberry
Vitamin C 14mg 36.4mg Mango
Vitamin B1 0.012mg 0.028mg Mango
Vitamin B2 0.02mg 0.038mg Mango
Vitamin B3 0.101mg 0.669mg Mango
Vitamin B5 0.295mg 0.197mg Cranberry
Vitamin B6 0.057mg 0.119mg Mango
Folate 1µg 43µg Mango
Vitamin K 5µg 4.2µg Cranberry
Tryptophan 0.003mg 0.013mg Mango
Threonine 0.028mg 0.031mg Mango
Isoleucine 0.033mg 0.029mg Cranberry
Leucine 0.053mg 0.05mg Cranberry
Lysine 0.039mg 0.066mg Mango
Methionine 0.003mg 0.008mg Mango
Phenylalanine 0.036mg 0.027mg Cranberry
Valine 0.045mg 0.042mg Cranberry
Histidine 0.018mg 0.019mg Mango
Saturated Fat 0.008g 0.092g Cranberry
Monounsaturated Fat 0.018g 0.14g Mango
Polyunsaturated fat 0.055g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Mango
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
26%
Mango
Minerals Daily Need Coverage Score
8%
Cranberry
9%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.39g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.