Raisin vs. Cranberry — In-Depth Nutrition Comparison

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What are the main differences between Raisin and Cranberry?

Raisin is richer in Copper, Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B1, and Magnesium, while Cranberry is higher in Vitamin C, and Vitamin E .
Raisin's daily need coverage for Copper is 29% higher.
Cranberry has 9 times less Potassium than Raisin. Raisin has 749mg of Potassium, while Cranberry has 80mg.

We used Raisins, seedless and Cranberries, raw types in this comparison.

Infographic

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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.

Raisin

Cranberry

Contains more Calcium +525%

Contains more Iron +717.4%

Contains more Magnesium +433.3%

Contains more Phosphorus +818.2%

Contains more Potassium +836.3%

Contains more Zinc +144.4%

Contains more Copper +467.9%

Contains more Manganese +12%

Contains more Selenium +500%

Contains less Sodium -81.8%

Raisin

Cranberry

Contains more Calcium +525%

Contains more Iron +717.4%

Contains more Magnesium +433.3%

Contains more Phosphorus +818.2%

Contains more Potassium +836.3%

Contains more Zinc +144.4%

Contains more Copper +467.9%

Contains more Manganese +12%

Contains more Selenium +500%

Contains less Sodium -81.8%

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.

Raisin

Cranberry

Contains more Vitamin B1 +783.3%

Contains more Vitamin B2 +525%

Contains more Vitamin B3 +658.4%

Contains more Vitamin B6 +205.3%

Contains more Folate +400%

Contains more Vitamin A +∞%

Contains more Vitamin E +1000%

Contains more Vitamin C +508.7%

Contains more Vitamin B5 +210.5%

Contains more Vitamin K +42.9%

Raisin

Cranberry

Contains more Vitamin B1 +783.3%

Contains more Vitamin B2 +525%

Contains more Vitamin B3 +658.4%

Contains more Vitamin B6 +205.3%

Contains more Folate +400%

Contains more Vitamin A +∞%

Contains more Vitamin E +1000%

Contains more Vitamin C +508.7%

Contains more Vitamin B5 +210.5%

Contains more Vitamin K +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Raisin

Cranberry

Contains more Protein +567.4%

Contains more Fats +253.8%

Contains more Carbs +561.5%

Contains more Other +1450%

Contains more Water +465.9%

Raisin

Protein: 3.07 g

Fats: 0.46 g

Carbs: 79.18 g

Water: 15.43 g

Other: 1.86 g

Cranberry

Protein: 0.46 g

Fats: 0.13 g

Carbs: 11.97 g

Water: 87.32 g

Other: 0.12 g

Contains more Protein +567.4%

Contains more Fats +253.8%

Contains more Carbs +561.5%

Contains more Other +1450%

Contains more Water +465.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Raisin

Cranberry

Contains more Monounsaturated Fat +183.3%

Contains less Saturated Fat -86.2%

Contains more Polyunsaturated fat +48.6%

Raisin

Saturated Fat: 0.058 g

Monounsaturated Fat: 0.051 g

Polyunsaturated fat: 0.037 g

Cranberry

Saturated Fat: 0.008 g

Monounsaturated Fat: 0.018 g

Polyunsaturated fat: 0.055 g

Contains more Monounsaturated Fat +183.3%

Contains less Saturated Fat -86.2%

Contains more Polyunsaturated fat +48.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Raisin

Cranberry

Contains more Starch +∞%

Contains more Sucrose +181.3%

Contains more Glucose +706.7%

Contains more Fructose +4329.9%

Raisin

Starch: 2.7 g

Sucrose: 0.45 g

Glucose: 27.75 g

Fructose: 29.68 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cranberry

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 Sucrose +181.3%

Contains more Glucose +706.7%

Contains more Fructose +4329.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Rich in minerals
Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.48g	8.37g
Protein	3.07g	0.46g
Fats	0.46g	0.13g
Carbs	79.18g	11.97g
Calories	299kcal	46kcal
Starch	2.7g	0g
Fructose	29.68g	0.67g
Sugar	59.19g	4.27g
Fiber	3.7g	3.6g
Calcium	50mg	8mg
Iron	1.88mg	0.23mg
Magnesium	32mg	6mg
Phosphorus	101mg	11mg
Potassium	749mg	80mg
Sodium	11mg	2mg
Zinc	0.22mg	0.09mg
Copper	0.318mg	0.056mg
Manganese	0.299mg	0.267mg
Selenium	0.6µg	0.1µg
Vitamin A	0IU	63IU
Vitamin A RAE	0µg	3µg
Vitamin E	0.12mg	1.32mg
Vitamin C	2.3mg	14mg
Vitamin B1	0.106mg	0.012mg
Vitamin B2	0.125mg	0.02mg
Vitamin B3	0.766mg	0.101mg
Vitamin B5	0.095mg	0.295mg
Vitamin B6	0.174mg	0.057mg
Folate	5µg	1µg
Vitamin K	3.5µg	5µg
Tryptophan	0.05mg	0.003mg
Threonine	0.077mg	0.028mg
Isoleucine	0.057mg	0.033mg
Leucine	0.096mg	0.053mg
Lysine	0.084mg	0.039mg
Methionine	0.021mg	0.003mg
Phenylalanine	0.065mg	0.036mg
Valine	0.083mg	0.045mg
Histidine	0.072mg	0.018mg
Saturated Fat	0.058g	0.008g
Monounsaturated Fat	0.051g	0.018g
Polyunsaturated fat	0.037g	0.055g
Omega-6 - Gamma-linoleic acid	0.001g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

12%

11%

Minerals Daily Need Coverage Score

37%

Comparison summary

Which food is richer in minerals?

Raisin is relatively richer in minerals

Which food is lower in Sugar?

Cranberry is lower in Sugar (difference - 54.92g)

Which food contains less Sodium?

Cranberry contains less Sodium (difference - 9mg)

Which food is lower in Saturated Fat?

Cranberry is lower in Saturated Fat (difference - 0.05g)

Which food is lower in glycemic index?

Cranberry is lower in glycemic index (difference - 19)

Which food is cheaper?

Cranberry is cheaper (difference - $1)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

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.

Raisin vs. Cranberry — In-Depth Nutrition Comparison

What are the main differences between Raisin and Cranberry?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References