Raisin vs. Cranberry — In-Depth Nutrition Comparison
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How are Raisin and Cranberry different?
- Raisin is richer in Iron, Phosphorus, and Vitamin B1, while Cranberry is higher in Vitamin C.
- Cranberry covers your daily need of Vitamin C 21% more than Raisin.
- Raisin contains 5 times more Vitamin B1 than Cranberry. Raisin contains 0.106mg of Vitamin B1, while Cranberry contains 0.02mg.
Raisins, seedless and Cranberry, low bush or lingenberry, raw (Alaska Native) types were used in this article.
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.
Contains
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Calcium
+92.3%
Contains
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Iron
+370%
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Phosphorus
+381%
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Calcium
+92.3%
Contains
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Iron
+370%
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Phosphorus
+381%
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.
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Contains
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Vitamin B1
+430%
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Vitamin B2
+56.3%
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Vitamin B3
+91.5%
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Vitamin A
+∞%
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Vitamin C
+813%
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Vitamin B1
+430%
Contains
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Vitamin B2
+56.3%
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Vitamin B3
+91.5%
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Vitamin A
+∞%
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Vitamin C
+813%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+667.5%
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Carbs
+549%
Contains
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Other
+830%
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Water
+461.9%
Equal in Fats - 0.5
Contains
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Protein
+667.5%
Contains
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Carbs
+549%
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Other
+830%
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Water
+461.9%
Equal in Fats - 0.5
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 75.48g | 12.2g |
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| Protein | 3.07g | 0.4g |
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| Fats | 0.46g | 0.5g |
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| Carbs | 79.18g | 12.2g |
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| Calories | 299kcal | 55kcal |
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| Starch | 2.7g |
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| Fructose | 29.68g |
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| Sugar | 59.19g |
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| Fiber | 3.7g |
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| Calcium | 50mg | 26mg |
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| Iron | 1.88mg | 0.4mg |
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| Magnesium | 32mg |
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| Phosphorus | 101mg | 21mg |
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| Potassium | 749mg |
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| Sodium | 11mg |
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| Zinc | 0.22mg |
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| Copper | 0.318mg |
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| Manganese | 0.299mg |
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| Selenium | 0.6µg |
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| Vitamin A | 0IU | 90IU |
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| Vitamin E | 0.12mg |
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| Vitamin C | 2.3mg | 21mg |
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| Vitamin B1 | 0.106mg | 0.02mg |
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| Vitamin B2 | 0.125mg | 0.08mg |
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| Vitamin B3 | 0.766mg | 0.4mg |
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| Vitamin B5 | 0.095mg |
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| Vitamin B6 | 0.174mg |
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| Folate | 5µg |
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| Vitamin K | 3.5µg |
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| Tryptophan | 0.05mg |
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| Threonine | 0.077mg |
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| Isoleucine | 0.057mg |
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| Leucine | 0.096mg |
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| Lysine | 0.084mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.083mg |
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| Histidine | 0.072mg |
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| Saturated Fat | 0.058g |
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| Monounsaturated Fat | 0.051g |
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| Polyunsaturated fat | 0.037g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
9%
Minerals Daily Need Coverage Score
37%
3%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Cranberry contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry is cheaper (difference - $1)