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  6. Cranberry vs. Dates

Cranberry vs. Dates — In-Depth Nutrition Comparison

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What are the differences between Cranberry and Dates ?

  • Cranberry is higher in Vitamin C, yet Dates are higher in Iron, Phosphorus, and Vitamin B3.
  • Cranberry's daily need coverage for Vitamin C is 23% more.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Dates, deglet noor types in this article.

Infographic

Cranberry vs Dates 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
Dates
Dates
Contains more Calcium +50%
Contains more Iron +155%
Contains more Phosphorus +195.2%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +50%
Contains more Iron +155%
Contains more Phosphorus +195.2%

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
:
9
Dates
Dates
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Dates
Dates
Contains more Fats +28.2%
Contains more Water +322.3%
Contains more Protein +512.5%
Contains more Carbs +515%
Contains more Other +700%
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Fats +28.2%
Contains more Water +322.3%
Contains more Protein +512.5%
Contains more Carbs +515%
Contains more Other +700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Dates Opinion
Net carbs 12.2g 67.03g Dates
Protein 0.4g 2.45g Dates
Fats 0.5g 0.39g Cranberry
Carbs 12.2g 75.03g Dates
Calories 55kcal 282kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Cranberry
Fiber 8g Dates
Calcium 26mg 39mg Dates
Iron 0.4mg 1.02mg Dates
Magnesium 43mg Dates
Phosphorus 21mg 62mg Dates
Potassium 656mg Dates
Sodium 2mg Cranberry
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 90IU 10IU Cranberry
Vitamin E 0.05mg Dates
Vitamin C 21mg 0.4mg Cranberry
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.08mg 0.066mg Cranberry
Vitamin B3 0.4mg 1.274mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Cranberry
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Dates
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
12%
Dates
Minerals Daily Need Coverage Score
3%
Cranberry
29%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
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 - 0.032g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.