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  6. Cranberry vs. Mango

Cranberry vs. Mango — In-Depth Nutrition Comparison

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What are the main differences between Cranberry and Mango?

  • Cranberry has less Vitamin C than Mango.
  • Mango's daily need coverage for Vitamin C is 17% higher.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Mangos, raw types in this comparison.

Infographic

Cranberry vs Mango 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
4
:
6
Mango
Mango
Contains more Calcium +136.4%
Contains more Iron +150%
Contains more Phosphorus +50%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +136.4%
Contains more Iron +150%
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.
Cranberry
Cranberry
1
:
11
Mango
Mango
Contains more Vitamin B2 +110.5%
Contains more Vitamin A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B2 +110.5%
Contains more Vitamin A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Mango
Mango
Contains more Fats +31.6%
Contains more Protein +105%
Contains more Carbs +22.8%
Contains more Other +80%
Equal in Water - 83.46
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Fats +31.6%
Contains more Protein +105%
Contains more Carbs +22.8%
Contains more Other +80%
Equal in Water - 83.46

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Mango Opinion
Net carbs 12.2g 13.38g Mango
Protein 0.4g 0.82g Mango
Fats 0.5g 0.38g Cranberry
Carbs 12.2g 14.98g Mango
Calories 55kcal 60kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Cranberry
Fiber 1.6g Mango
Calcium 26mg 11mg Cranberry
Iron 0.4mg 0.16mg Cranberry
Magnesium 10mg Mango
Phosphorus 21mg 14mg Cranberry
Potassium 168mg Mango
Sodium 1mg Cranberry
Zinc 0.09mg Mango
Copper 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 90IU 1082IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 21mg 36.4mg Mango
Vitamin B1 0.02mg 0.028mg Mango
Vitamin B2 0.08mg 0.038mg Cranberry
Vitamin B3 0.4mg 0.669mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Cranberry
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Mango
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
26%
Mango
Minerals Daily Need Coverage Score
3%
Cranberry
9%
Mango

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.