Dates vs. Cranberry — In-Depth Nutrition Comparison
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What are the differences between Dates and Cranberry?
- Dates are higher in Iron, Phosphorus, and Vitamin B3, yet Cranberry is higher in Vitamin C.
- Cranberry's daily need coverage for Vitamin C is 23% more.
- Dates have 3 times more Vitamin B3 than Cranberry. While Dates have 1.274mg of Vitamin B3, Cranberry has only 0.4mg.
We used Dates, deglet noor and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this article.
Infographic
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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
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Calcium
+50%
Contains
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Iron
+155%
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Phosphorus
+195.2%
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Calcium
+50%
Contains
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Iron
+155%
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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.
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Contains
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Vitamin B1
+160%
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Vitamin B3
+218.5%
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Vitamin A
+800%
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Vitamin C
+5150%
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Vitamin B2
+21.2%
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Vitamin B1
+160%
Contains
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Vitamin B3
+218.5%
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Vitamin A
+800%
Contains
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Vitamin C
+5150%
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Vitamin B2
+21.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+512.5%
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Carbs
+515%
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Other
+700%
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Fats
+28.2%
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Water
+322.3%
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Protein
+512.5%
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Carbs
+515%
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Other
+700%
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Fats
+28.2%
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Water
+322.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 12.2g |
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| Protein | 2.45g | 0.4g |
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| Fats | 0.39g | 0.5g |
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| Carbs | 75.03g | 12.2g |
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| Calories | 282kcal | 55kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g |
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| Calcium | 39mg | 26mg |
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| Iron | 1.02mg | 0.4mg |
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| Magnesium | 43mg |
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| Phosphorus | 62mg | 21mg |
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| Potassium | 656mg |
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| Sodium | 2mg |
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| Zinc | 0.29mg |
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| Copper | 0.206mg |
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| Manganese | 0.262mg |
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| Selenium | 3µg |
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| Vitamin A | 10IU | 90IU |
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| Vitamin E | 0.05mg |
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| Vitamin C | 0.4mg | 21mg |
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| Vitamin B1 | 0.052mg | 0.02mg |
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| Vitamin B2 | 0.066mg | 0.08mg |
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| Vitamin B3 | 1.274mg | 0.4mg |
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| Vitamin B5 | 0.589mg |
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| Vitamin B6 | 0.165mg |
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| Folate | 19µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
12%
9%
Minerals Daily Need Coverage Score
29%
3%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Cranberry is cheaper (difference - $2)