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  6. Mango vs. Cranberry

Mango vs. Cranberry — In-Depth Nutrition Comparison

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What are the main differences between Mango and Cranberry?

  • Cranberry has less Vitamin C than Mango.
  • Mango's daily need coverage for Vitamin C is 17% higher.

We used Mangos, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this comparison.

Infographic

Mango 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.
Mango
Mango
6
:
4
Cranberry
Cranberry
Contains more Calcium +136.4%
Contains more Iron +150%
Contains more Phosphorus +50%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +136.4%
Contains more Iron +150%
Contains more Phosphorus +50%

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.
Mango
Mango
11
:
1
Cranberry
Cranberry
Contains more Vitamin A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B2 +110.5%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B2 +110.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Cranberry
Cranberry
Contains more Protein +105%
Contains more Carbs +22.8%
Contains more Other +80%
Contains more Fats +31.6%
Equal in Water - 86.7
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +105%
Contains more Carbs +22.8%
Contains more Other +80%
Contains more Fats +31.6%
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.
Mango 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 Mango Cranberry Opinion
Net carbs 13.38g 12.2g Mango
Protein 0.82g 0.4g Mango
Fats 0.38g 0.5g Cranberry
Carbs 14.98g 12.2g Mango
Calories 60kcal 55kcal Mango
Fructose 4.68g Mango
Sugar 13.66g Cranberry
Fiber 1.6g Mango
Calcium 11mg 26mg Cranberry
Iron 0.16mg 0.4mg Cranberry
Magnesium 10mg Mango
Phosphorus 14mg 21mg Cranberry
Potassium 168mg Mango
Sodium 1mg Cranberry
Zinc 0.09mg Mango
Copper 0.111mg Mango
Manganese 0.063mg Mango
Selenium 0.6µg Mango
Vitamin A 1082IU 90IU Mango
Vitamin A RAE 54µg Mango
Vitamin E 0.9mg Mango
Vitamin C 36.4mg 21mg Mango
Vitamin B1 0.028mg 0.02mg Mango
Vitamin B2 0.038mg 0.08mg Cranberry
Vitamin B3 0.669mg 0.4mg Mango
Vitamin B5 0.197mg Mango
Vitamin B6 0.119mg Mango
Folate 43µg Mango
Vitamin K 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.092g Cranberry
Monounsaturated Fat 0.14g Mango
Polyunsaturated fat 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26%
Mango
9%
Cranberry
Minerals Daily Need Coverage Score
9%
Mango
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
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 - 0.092g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.