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  6. Prunes vs. Cranberry

Prunes vs. Cranberry — In-Depth Nutrition Comparison

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How are Prunes and Cranberry different?

  • Prunes is higher in Vitamin K, Copper, Potassium, Fiber, Vitamin B2, Vitamin B6, Vitamin B3, Iron, and Magnesium, however, Cranberry is richer in Vitamin C.
  • Daily need coverage for Vitamin K from Prunes is 45% higher.
  • Prunes contains 19 times more Vitamin B3 than Cranberry. While Prunes contains 1.882mg of Vitamin B3, Cranberry contains only 0.101mg.

Plums, dried (prunes), uncooked and Cranberries, raw are the varieties used in this article.

Infographic

Prunes 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.
Prunes
Prunes
9
:
0
Cranberry
Cranberry
Contains more Calcium +437.5%
Contains more Iron +304.3%
Contains more Magnesium +583.3%
Contains more Phosphorus +527.3%
Contains more Potassium +815%
Contains more Zinc +388.9%
Contains more Copper +401.8%
Contains more Manganese +12%
Contains more Selenium +200%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +437.5%
Contains more Iron +304.3%
Contains more Magnesium +583.3%
Contains more Phosphorus +527.3%
Contains more Potassium +815%
Contains more Zinc +388.9%
Contains more Copper +401.8%
Contains more Manganese +12%
Contains more Selenium +200%
Equal in Sodium - 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.
Prunes
Prunes
8
:
2
Cranberry
Cranberry
Contains more Vitamin A +1139.7%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +830%
Contains more Vitamin B3 +1763.4%
Contains more Vitamin B5 +43.1%
Contains more Vitamin B6 +259.6%
Contains more Folate +300%
Contains more Vitamin K +1090%
Contains more Vitamin E +207%
Contains more Vitamin C +2233.3%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +1139.7%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +830%
Contains more Vitamin B3 +1763.4%
Contains more Vitamin B5 +43.1%
Contains more Vitamin B6 +259.6%
Contains more Folate +300%
Contains more Vitamin K +1090%
Contains more Vitamin E +207%
Contains more Vitamin C +2233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Cranberry
Cranberry
Contains more Protein +373.9%
Contains more Fats +192.3%
Contains more Carbs +433.7%
Contains more Other +2100%
Contains more Water +182.4%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +373.9%
Contains more Fats +192.3%
Contains more Carbs +433.7%
Contains more Other +2100%
Contains more Water +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +194.4%
Contains more Polyunsaturated fat +12.7%
Contains less Saturated Fat -90.9%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +194.4%
Contains more Polyunsaturated fat +12.7%
Contains less Saturated Fat -90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Glucose +640.1%
Contains more Fructose +1758.2%
Contains more Maltose +∞%
Equal in Sucrose - 0.16
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Cranberry
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 Glucose +640.1%
Contains more Fructose +1758.2%
Contains more Maltose +∞%
Equal in Sucrose - 0.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Cranberry Opinion
Net carbs 56.78g 8.37g Prunes
Protein 2.18g 0.46g Prunes
Fats 0.38g 0.13g Prunes
Carbs 63.88g 11.97g Prunes
Calories 240kcal 46kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 0.67g Prunes
Sugar 38.13g 4.27g Cranberry
Fiber 7.1g 3.6g Prunes
Calcium 43mg 8mg Prunes
Iron 0.93mg 0.23mg Prunes
Magnesium 41mg 6mg Prunes
Phosphorus 69mg 11mg Prunes
Potassium 732mg 80mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.09mg Prunes
Copper 0.281mg 0.056mg Prunes
Manganese 0.299mg 0.267mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 63IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 1.32mg Cranberry
Vitamin C 0.6mg 14mg Cranberry
Vitamin B1 0.051mg 0.012mg Prunes
Vitamin B2 0.186mg 0.02mg Prunes
Vitamin B3 1.882mg 0.101mg Prunes
Vitamin B5 0.422mg 0.295mg Prunes
Vitamin B6 0.205mg 0.057mg Prunes
Folate 4µg 1µg Prunes
Vitamin K 59.5µg 5µg Prunes
Tryptophan 0.025mg 0.003mg Prunes
Threonine 0.049mg 0.028mg Prunes
Isoleucine 0.041mg 0.033mg Prunes
Leucine 0.066mg 0.053mg Prunes
Lysine 0.05mg 0.039mg Prunes
Methionine 0.016mg 0.003mg Prunes
Phenylalanine 0.052mg 0.036mg Prunes
Valine 0.056mg 0.045mg Prunes
Histidine 0.027mg 0.018mg Prunes
Saturated Fat 0.088g 0.008g Cranberry
Monounsaturated Fat 0.053g 0.018g Prunes
Polyunsaturated fat 0.062g 0.055g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
11%
Cranberry
Minerals Daily Need Coverage Score
32%
Prunes
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 33.86g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.08g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
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)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.