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Cranberry vs Blackberry - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 4.88g)
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 - 0.014g)
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

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Blackberry
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
11
Cranberry
20
Blackberry
Mineral Summary Score
3
Cranberry
11
Blackberry

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +55%
Contains more Calcium +11.5%
Equal in Phosphorus - 22
Contains more Iron +55%
Contains more Calcium +11.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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
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

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
2%
Cranberry
8%
Blackberry
Carbohydrates
12%
Cranberry
10%
Blackberry
Fats
2%
Cranberry
2%
Blackberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry Blackberry Opinion
Calories 55 43 Cranberry
Protein 0.4 1.39 Blackberry
Fats 0.5 0.49 Cranberry
Vitamin C 21 21
Carbs 12.2 9.61 Cranberry
Cholesterol 0 Cranberry
Vitamin D 0 Blackberry
Iron 0.4 0.62 Blackberry
Calcium 26 29 Blackberry
Potassium 162 Blackberry
Magnesium 20 Blackberry
Sugars 4.88 Blackberry
Fiber 5.3 Blackberry
Copper 0.165 Blackberry
Zinc 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 21 22 Blackberry
Sodium 1 Cranberry
Vitamin A 90 214 Blackberry
Vitamin E 1.17 Blackberry
Vitamin D 0 Blackberry
Vitamin B1 0.02 0.02
Vitamin B2 0.08 0.026 Cranberry
Vitamin B3 0.4 0.646 Blackberry
Vitamin B5 0.276 Blackberry
Vitamin B6 0.03 Blackberry
Vitamin B12 0 Blackberry
Vitamin K 19.8 Blackberry
Folic acid (B9) 0 Blackberry
Trans Fat 0 Cranberry
Saturated Fat 0.014 Cranberry
Monounsaturated Fat 0.047 Blackberry
Polyunsaturated fat 0.28 Blackberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.