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Cranberry vs Common plum - 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 - 9.92g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Common plum
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 vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry Common plum
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
10
Common plum
Mineral Summary Score
3
Cranberry
5
Common plum

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 +135.3%
Contains more Calcium +333.3%
Contains more Phosphorus +31.3%
Contains more Iron +135.3%
Contains more Calcium +333.3%
Contains more Phosphorus +31.3%

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 C +121.1%
Contains more Vitamin B2 +207.7%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Equal in Vitamin B3 - 0.417
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +207.7%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Equal in Vitamin B3 - 0.417

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
4%
Common plum
Carbohydrates
12%
Cranberry
11%
Common plum
Fats
2%
Cranberry
1%
Common plum

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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 Common plum Opinion
Calories 55 46 Cranberry
Protein 0.4 0.7 Common plum
Fats 0.5 0.28 Cranberry
Vitamin C 21 9.5 Cranberry
Carbs 12.2 11.42 Cranberry
Cholesterol 0 Cranberry
Vitamin D 0 Common plum
Iron 0.4 0.17 Cranberry
Calcium 26 6 Cranberry
Potassium 157 Common plum
Magnesium 7 Common plum
Sugars 9.92 Common plum
Fiber 1.4 Common plum
Copper 0.057 Common plum
Zinc 0.1 Common plum
Starch 0 Common plum
Phosphorus 21 16 Cranberry
Sodium 0 Cranberry
Vitamin A 90 345 Common plum
Vitamin E 0.26 Common plum
Vitamin D 0 Common plum
Vitamin B1 0.02 0.028 Common plum
Vitamin B2 0.08 0.026 Cranberry
Vitamin B3 0.4 0.417 Common plum
Vitamin B5 0.135 Common plum
Vitamin B6 0.029 Common plum
Vitamin B12 0 Common plum
Vitamin K 6.4 Common plum
Folic acid (B9) 0 Common plum
Trans Fat 0 Cranberry
Saturated Fat 0.017 Cranberry
Monounsaturated Fat 0.134 Common plum
Polyunsaturated fat 0.044 Common plum
Tryptophan 0.009 Common plum
Threonine 0.01 Common plum
Isoleucine 0.014 Common plum
Leucine 0.015 Common plum
Lysine 0.016 Common plum
Methionine 0.008 Common plum
Phenylalanine 0.014 Common plum
Valine 0.016 Common plum
Histidine 0.009 Common plum
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.