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  6. Cranberry vs. Nectarine

Cranberry vs. Nectarine — In-Depth Nutrition Comparison

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Differences between Cranberry and Nectarine

  • Cranberry is higher than Nectarine in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 17% higher.

The food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Nectarines, raw.

Infographic

Cranberry vs Nectarine 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
3
:
7
Nectarine
Nectarine
Contains more Calcium +333.3%
Contains more Iron +42.9%
Contains more Phosphorus +23.8%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +333.3%
Contains more Iron +42.9%
Contains more Phosphorus +23.8%

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
2
:
10
Nectarine
Nectarine
Contains more Vitamin C +288.9%
Contains more Vitamin B2 +196.3%
Contains more Vitamin A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin C +288.9%
Contains more Vitamin B2 +196.3%
Contains more Vitamin A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Nectarine
Nectarine
Contains more Fats +56.3%
Contains more Carbs +15.6%
Contains more Protein +165%
Contains more Other +140%
Equal in Water - 87.59
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Fats +56.3%
Contains more Carbs +15.6%
Contains more Protein +165%
Contains more Other +140%
Equal in Water - 87.59

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Nectarine
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 Nectarine Opinion
Net carbs 12.2g 8.85g Cranberry
Protein 0.4g 1.06g Nectarine
Fats 0.5g 0.32g Cranberry
Carbs 12.2g 10.55g Cranberry
Calories 55kcal 44kcal Cranberry
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Cranberry
Fiber 1.7g Nectarine
Calcium 26mg 6mg Cranberry
Iron 0.4mg 0.28mg Cranberry
Magnesium 9mg Nectarine
Phosphorus 21mg 26mg Nectarine
Potassium 201mg Nectarine
Zinc 0.17mg Nectarine
Copper 0.086mg Nectarine
Manganese 0.054mg Nectarine
Vitamin A 90IU 332IU Nectarine
Vitamin A RAE 17µg Nectarine
Vitamin E 0.77mg Nectarine
Vitamin C 21mg 5.4mg Cranberry
Vitamin B1 0.02mg 0.034mg Nectarine
Vitamin B2 0.08mg 0.027mg Cranberry
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg Nectarine
Folate 5µg Nectarine
Vitamin K 2.2µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Saturated Fat 0.025g Cranberry
Monounsaturated Fat 0.088g Nectarine
Polyunsaturated fat 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
3%
Cranberry
9%
Nectarine

Comparison summary

Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
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 - 0.025g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.