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Cranberry vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Fruit salad

  • The amount of Vitamin C, and Vitamin B2 in Cranberry is higher than in Fruit salad.
  • Cranberry covers your daily need of Vitamin C 20% more than Fruit salad.
  • Cranberry contains 6 times more Vitamin B2 than Fruit salad. While Cranberry contains 0.08mg of Vitamin B2, Fruit salad contains only 0.014mg.

These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Cranberry vs Fruit salad 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.
Contains more Calcium +136.4%
Contains more Iron +60%
Contains more Phosphorus +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +136.4%
Contains more Iron +60%
Contains more Phosphorus +50%

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.
:
Contains more Vitamin C +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin A +566.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin A +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1566.7%
Contains more Protein +27.5%
Contains more Other +30%
Equal in Carbs - 13.05
Equal in Water - 86.15
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Fats +1566.7%
Contains more Protein +27.5%
Contains more Other +30%
Equal in Carbs - 13.05
Equal in Water - 86.15

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Fruit salad Opinion
Net carbs 12.2g 12.05g Cranberry
Protein 0.4g 0.51g Fruit salad
Fats 0.5g 0.03g Cranberry
Carbs 12.2g 13.05g Fruit salad
Calories 55kcal 50kcal Cranberry
Fiber 1g Fruit salad
Calcium 26mg 11mg Cranberry
Iron 0.4mg 0.25mg Cranberry
Magnesium 8mg Fruit salad
Phosphorus 21mg 14mg Cranberry
Potassium 116mg Fruit salad
Sodium 5mg Cranberry
Zinc 0.14mg Fruit salad
Copper 0.05mg Fruit salad
Manganese 0.151mg Fruit salad
Vitamin A 90IU 600IU Fruit salad
Vitamin A RAE 30µg Fruit salad
Vitamin C 21mg 3.3mg Cranberry
Vitamin B1 0.02mg 0.011mg Cranberry
Vitamin B2 0.08mg 0.014mg Cranberry
Vitamin B3 0.4mg 0.356mg Cranberry
Vitamin B5 0.053mg Fruit salad
Vitamin B6 0.027mg Fruit salad
Folate 3µg Fruit salad
Saturated Fat 0.004g Cranberry
Monounsaturated Fat 0.005g Fruit salad
Polyunsaturated fat 0.011g Fruit salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
3%
Cranberry
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 5mg)
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 - 0.004g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.