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Prune vs Cranberry - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 38.13g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Cranberry
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Prune
11
Cranberry
Mineral Summary Score
24
Prune
3
Cranberry

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
Contains more Iron +132.5%
Contains more Calcium +65.4%
Contains more Phosphorus +228.6%
Contains more Iron +132.5%
Contains more Calcium +65.4%
Contains more Phosphorus +228.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
11
:
Contains more Vitamin A +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%
Contains more Vitamin C +3400%
Contains more Vitamin A +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%
Contains more Vitamin C +3400%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Prune
2%
Cranberry
Carbohydrates
64%
Prune
12%
Cranberry
Fats
2%
Prune
2%
Cranberry

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Cranberry Opinion
Calories 240 55 Prune
Protein 2.18 0.4 Prune
Fats 0.38 0.5 Cranberry
Vitamin C 0.6 21 Cranberry
Carbs 63.88 12.2 Prune
Cholesterol 0 Cranberry
Vitamin D 0 Prune
Iron 0.93 0.4 Prune
Calcium 43 26 Prune
Potassium 732 Prune
Magnesium 41 Prune
Sugars 38.13 Prune
Fiber 7.1 Prune
Copper 0.281 Prune
Zinc 0.44 Prune
Starch 5.11 Prune
Phosphorus 69 21 Prune
Sodium 2 Cranberry
Vitamin A 781 90 Prune
Vitamin E 0.43 Prune
Vitamin D 0 Prune
Vitamin B1 0.051 0.02 Prune
Vitamin B2 0.186 0.08 Prune
Vitamin B3 1.882 0.4 Prune
Vitamin B5 0.422 Prune
Vitamin B6 0.205 Prune
Vitamin B12 0 Prune
Vitamin K 59.5 Prune
Folic acid (B9) 0 Prune
Trans Fat
Saturated Fat 0.088 Cranberry
Monounsaturated Fat 0.053 Prune
Polyunsaturated fat 0.062 Prune
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.