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Dried fruit vs. Cranberry — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Cranberry

  • Dried fruit has more Copper, Potassium, Iron, Vitamin E , Vitamin A RAE, Vitamin B3, Fiber, Phosphorus, and Vitamin B6, however, Cranberry is richer in Vitamin C.
  • Dried fruit covers your daily Copper needs 32% more than Cranberry.
  • Cranberry has 60 times less Vitamin A RAE than Dried fruit. Dried fruit has 180µg of Vitamin A RAE, while Cranberry has 3µg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cranberries, raw.

Infographic

Dried fruit vs Cranberry 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 +587.5%
Contains more Iron +1056.5%
Contains more Magnesium +433.3%
Contains more Phosphorus +545.5%
Contains more Potassium +1352.5%
Contains more Zinc +333.3%
Contains more Copper +512.5%
Contains more Selenium +2100%
Contains less Sodium -80%
Contains more Manganese +13.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +587.5%
Contains more Iron +1056.5%
Contains more Magnesium +433.3%
Contains more Phosphorus +545.5%
Contains more Potassium +1352.5%
Contains more Zinc +333.3%
Contains more Copper +512.5%
Contains more Selenium +2100%
Contains less Sodium -80%
Contains more Manganese +13.6%

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 A +5620.6%
Contains more Vitamin E +228%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +270%
Contains more Vitamin B3 +2463.4%
Contains more Vitamin B5 +74.9%
Contains more Vitamin B6 +150.9%
Contains more Folate +900%
Contains more Vitamin C +1300%
Contains more Vitamin K +61.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +5620.6%
Contains more Vitamin E +228%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +270%
Contains more Vitamin B3 +2463.4%
Contains more Vitamin B5 +74.9%
Contains more Vitamin B6 +150.9%
Contains more Folate +900%
Contains more Vitamin C +1300%
Contains more Vitamin K +61.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +637%
Contains more Fats +292.3%
Contains more Carbs +423.3%
Contains more Other +2041.7%
Contains more Water +182.7%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +637%
Contains more Fats +292.3%
Contains more Carbs +423.3%
Contains more Other +2041.7%
Contains more Water +182.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +34.5%
Contains less Saturated Fat -52.9%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +34.5%
Contains less Saturated Fat -52.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +4831.3%
Contains more Glucose +861.6%
Contains more Fructose +1761.2%
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +4831.3%
Contains more Glucose +861.6%
Contains more Fructose +1761.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry Opinion
Net carbs 55.34g 8.37g Dried fruit
Protein 3.39g 0.46g Dried fruit
Fats 0.51g 0.13g Dried fruit
Carbs 62.64g 11.97g Dried fruit
Calories 241kcal 46kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 0.67g Dried fruit
Sugar 53.44g 4.27g Cranberry
Fiber 7.3g 3.6g Dried fruit
Calcium 55mg 8mg Dried fruit
Iron 2.66mg 0.23mg Dried fruit
Magnesium 32mg 6mg Dried fruit
Phosphorus 71mg 11mg Dried fruit
Potassium 1162mg 80mg Dried fruit
Sodium 10mg 2mg Cranberry
Zinc 0.39mg 0.09mg Dried fruit
Copper 0.343mg 0.056mg Dried fruit
Manganese 0.235mg 0.267mg Cranberry
Selenium 2.2µg 0.1µg Dried fruit
Vitamin A 3604IU 63IU Dried fruit
Vitamin A RAE 180µg 3µg Dried fruit
Vitamin E 4.33mg 1.32mg Dried fruit
Vitamin C 1mg 14mg Cranberry
Vitamin B1 0.015mg 0.012mg Dried fruit
Vitamin B2 0.074mg 0.02mg Dried fruit
Vitamin B3 2.589mg 0.101mg Dried fruit
Vitamin B5 0.516mg 0.295mg Dried fruit
Vitamin B6 0.143mg 0.057mg Dried fruit
Folate 10µg 1µg Dried fruit
Vitamin K 3.1µg 5µg Cranberry
Tryptophan 0.016mg 0.003mg Dried fruit
Threonine 0.073mg 0.028mg Dried fruit
Isoleucine 0.063mg 0.033mg Dried fruit
Leucine 0.105mg 0.053mg Dried fruit
Lysine 0.083mg 0.039mg Dried fruit
Methionine 0.015mg 0.003mg Dried fruit
Phenylalanine 0.062mg 0.036mg Dried fruit
Valine 0.078mg 0.045mg Dried fruit
Histidine 0.047mg 0.018mg Dried fruit
Saturated Fat 0.017g 0.008g Cranberry
Monounsaturated Fat 0.074g 0.018g Dried fruit
Polyunsaturated fat 0.074g 0.055g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Dried fruit
11%
Cranberry
Minerals Daily Need Coverage Score
44%
Dried fruit
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 49.17g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.