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  6. Cranberry vs. Blackberry

Cranberry vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between Cranberry and Blackberry

    The food varieties used in the comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Blackberries, raw.

    Infographic

    Cranberry vs Blackberry 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
    :
    9
    Blackberry
    Blackberry
    Contains more Calcium +11.5%
    Contains more Iron +55%
    Equal in Phosphorus - 22
    Cranberry
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
    Blackberry
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
    Contains more Calcium +11.5%
    Contains more Iron +55%
    Equal in Phosphorus - 22

    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
    Blackberry
    Blackberry
    Contains more Vitamin B2 +207.7%
    Contains more Vitamin A +137.8%
    Contains more Vitamin B3 +61.5%
    Equal in Vitamin C - 21
    Equal in Vitamin B1 - 0.02
    Cranberry
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
    Blackberry
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
    Contains more Vitamin B2 +207.7%
    Contains more Vitamin A +137.8%
    Contains more Vitamin B3 +61.5%
    Equal in Vitamin C - 21
    Equal in Vitamin B1 - 0.02

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Cranberry
    Cranberry
    2
    :
    3
    Blackberry
    Blackberry
    Contains more Carbs +27%
    Contains more Protein +247.5%
    Contains more Other +80%
    Equal in Fats - 0.49
    Equal in Water - 88.15
    Cranberry
    12% 87%
    Protein: 0.4 g
    Fats: 0.5 g
    Carbs: 12.2 g
    Water: 86.7 g
    Other: 0.2 g
    Blackberry
    10% 88%
    Protein: 1.39 g
    Fats: 0.49 g
    Carbs: 9.61 g
    Water: 88.15 g
    Other: 0.36 g
    Contains more Carbs +27%
    Contains more Protein +247.5%
    Contains more Other +80%
    Equal in Fats - 0.49
    Equal in Water - 88.15

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Cranberry Blackberry Opinion
    Net carbs 12.2g 4.31g Cranberry
    Protein 0.4g 1.39g Blackberry
    Fats 0.5g 0.49g Cranberry
    Carbs 12.2g 9.61g Cranberry
    Calories 55kcal 43kcal Cranberry
    Fructose 2.4g Blackberry
    Sugar 4.88g Cranberry
    Fiber 5.3g Blackberry
    Calcium 26mg 29mg Blackberry
    Iron 0.4mg 0.62mg Blackberry
    Magnesium 20mg Blackberry
    Phosphorus 21mg 22mg Blackberry
    Potassium 162mg Blackberry
    Sodium 1mg Cranberry
    Zinc 0.53mg Blackberry
    Copper 0.165mg Blackberry
    Manganese 0.646mg Blackberry
    Selenium 0.4µg Blackberry
    Vitamin A 90IU 214IU Blackberry
    Vitamin A RAE 11µg Blackberry
    Vitamin E 1.17mg Blackberry
    Vitamin C 21mg 21mg
    Vitamin B1 0.02mg 0.02mg
    Vitamin B2 0.08mg 0.026mg Cranberry
    Vitamin B3 0.4mg 0.646mg Blackberry
    Vitamin B5 0.276mg Blackberry
    Vitamin B6 0.03mg Blackberry
    Folate 25µg Blackberry
    Vitamin K 19.8µg Blackberry
    Saturated Fat 0.014g Cranberry
    Monounsaturated Fat 0.047g Blackberry
    Polyunsaturated fat 0.28g Blackberry

    Which food is preferable for your diet?

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

    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
    9%
    Cranberry
    18%
    Blackberry
    Minerals Daily Need Coverage Score
    3%
    Cranberry
    23%
    Blackberry

    Comparison summary

    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 4.88g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 1mg)
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.014g)
    Which food is cheaper?
    Cranberry
    Cranberry is cheaper (difference - $0.3)
    Which food is lower in glycemic index?
    Blackberry
    Blackberry is lower in glycemic index (difference - 20)
    Which food is richer in minerals?
    Blackberry
    Blackberry is relatively richer in minerals
    Which food is richer in vitamins?
    Blackberry
    Blackberry is relatively richer in vitamins

    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/169805/nutrients
    2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.