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  6. Kiwifruit vs. Cranberry

Kiwifruit vs. Cranberry — In-Depth Nutrition Comparison

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How are Kiwifruit and Cranberry different?

  • Kiwifruit is higher than Cranberry in Vitamin C.
  • Kiwifruit covers your daily need of Vitamin C 80% more than Cranberry.

Kiwifruit, green, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types were used in this article.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
8
:
2
Cranberry
Cranberry
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Contains more Iron +29%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Contains more Iron +29%

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.
Kiwifruit
Kiwifruit
9
:
3
Cranberry
Cranberry
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +17.3%
Equal in Vitamin A - 90
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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%
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +17.3%
Equal in Vitamin A - 90

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
1
Cranberry
Cranberry
Contains more Protein +185%
Contains more Carbs +20.2%
Contains more Other +205%
Equal in Fats - 0.5
Equal in Water - 86.7
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +185%
Contains more Carbs +20.2%
Contains more Other +205%
Equal in Fats - 0.5
Equal in Water - 86.7

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit Cranberry
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 Kiwifruit Cranberry Opinion
Net carbs 11.66g 12.2g Cranberry
Protein 1.14g 0.4g Kiwifruit
Fats 0.52g 0.5g Kiwifruit
Carbs 14.66g 12.2g Kiwifruit
Calories 61kcal 55kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g Cranberry
Fiber 3g Kiwifruit
Calcium 34mg 26mg Kiwifruit
Iron 0.31mg 0.4mg Cranberry
Magnesium 17mg Kiwifruit
Phosphorus 34mg 21mg Kiwifruit
Potassium 312mg Kiwifruit
Sodium 3mg Cranberry
Zinc 0.14mg Kiwifruit
Copper 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 87IU 90IU Cranberry
Vitamin A RAE 4µg Kiwifruit
Vitamin E 1.46mg Kiwifruit
Vitamin C 92.7mg 21mg Kiwifruit
Vitamin B1 0.027mg 0.02mg Kiwifruit
Vitamin B2 0.025mg 0.08mg Cranberry
Vitamin B3 0.341mg 0.4mg Cranberry
Vitamin B5 0.183mg Kiwifruit
Vitamin B6 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Cranberry
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Cranberry
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
42%
Kiwifruit
9%
Cranberry
Minerals Daily Need Coverage Score
14%
Kiwifruit
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 3mg)
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 - 0.029g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 13)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.