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  6. Grape vs. Cranberry

Grape vs. Cranberry — In-Depth Nutrition Comparison

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How are Grape and Cranberry different?

  • Grape is higher in Manganese, Vitamin K, and Vitamin B1, however, Cranberry is richer in Vitamin C, Fiber, Vitamin E , and Vitamin B5.
  • Daily need coverage for Manganese from Grape is 20% higher.
  • Grape contains 8 times more Vitamin B1 than Cranberry. While Grape contains 0.092mg of Vitamin B1, Cranberry contains only 0.012mg.
  • Cranberry has less Sugar.

Grapes, american type (slip skin), raw and Cranberries, raw are the varieties used in this article.

Infographic

Grape 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.
Grape
Grape
4
:
4
Cranberry
Cranberry
Contains more Calcium +75%
Contains more Iron +26.1%
Contains more Potassium +138.8%
Contains more Manganese +168.9%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +40%
Equal in Phosphorus - 11
Equal in Sodium - 2
Equal in Selenium - 0.1
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +75%
Contains more Iron +26.1%
Contains more Potassium +138.8%
Contains more Manganese +168.9%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +40%
Equal in Phosphorus - 11
Equal in Sodium - 2
Equal in Selenium - 0.1

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.
Grape
Grape
7
:
3
Cranberry
Cranberry
Contains more Vitamin A +58.7%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +93%
Contains more Folate +300%
Contains more Vitamin K +192%
Contains more Vitamin E +594.7%
Contains more Vitamin C +250%
Contains more Vitamin B5 +1129.2%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Cranberry
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 +58.7%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +197%
Contains more Vitamin B6 +93%
Contains more Folate +300%
Contains more Vitamin K +192%
Contains more Vitamin E +594.7%
Contains more Vitamin C +250%
Contains more Vitamin B5 +1129.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
4
:
1
Cranberry
Cranberry
Contains more Protein +37%
Contains more Fats +169.2%
Contains more Carbs +43.3%
Contains more Other +375%
Equal in Water - 87.32
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Cranberry
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 +37%
Contains more Fats +169.2%
Contains more Carbs +43.3%
Contains more Other +375%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
:
2
Cranberry
Cranberry
Contains more Polyunsaturated fat +85.5%
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +28.6%
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Polyunsaturated fat +85.5%
Contains less Saturated Fat -93%
Contains more Monounsaturated Fat +28.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Cranberry Opinion
Net carbs 16.25g 8.37g Grape
Protein 0.63g 0.46g Grape
Fats 0.35g 0.13g Grape
Carbs 17.15g 11.97g Grape
Calories 67kcal 46kcal Grape
Fructose 0.67g Cranberry
Sugar 16.25g 4.27g Cranberry
Fiber 0.9g 3.6g Cranberry
Calcium 14mg 8mg Grape
Iron 0.29mg 0.23mg Grape
Magnesium 5mg 6mg Cranberry
Phosphorus 10mg 11mg Cranberry
Potassium 191mg 80mg Grape
Sodium 2mg 2mg
Zinc 0.04mg 0.09mg Cranberry
Copper 0.04mg 0.056mg Cranberry
Manganese 0.718mg 0.267mg Grape
Selenium 0.1µg 0.1µg
Vitamin A 100IU 63IU Grape
Vitamin A RAE 5µg 3µg Grape
Vitamin E 0.19mg 1.32mg Cranberry
Vitamin C 4mg 14mg Cranberry
Vitamin B1 0.092mg 0.012mg Grape
Vitamin B2 0.057mg 0.02mg Grape
Vitamin B3 0.3mg 0.101mg Grape
Vitamin B5 0.024mg 0.295mg Cranberry
Vitamin B6 0.11mg 0.057mg Grape
Folate 4µg 1µg Grape
Vitamin K 14.6µg 5µg Grape
Tryptophan 0.003mg 0.003mg
Threonine 0.017mg 0.028mg Cranberry
Isoleucine 0.005mg 0.033mg Cranberry
Leucine 0.013mg 0.053mg Cranberry
Lysine 0.014mg 0.039mg Cranberry
Methionine 0.021mg 0.003mg Grape
Phenylalanine 0.013mg 0.036mg Cranberry
Valine 0.017mg 0.045mg Cranberry
Histidine 0.023mg 0.018mg Grape
Saturated Fat 0.114g 0.008g Cranberry
Monounsaturated Fat 0.014g 0.018g Cranberry
Polyunsaturated fat 0.102g 0.055g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
11%
Grape
11%
Cranberry
Minerals Daily Need Coverage Score
15%
Grape
8%
Cranberry

Comparison summary

Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 11.98g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.