Raspberry vs. Cranberry — In-Depth Nutrition Comparison
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Significant differences between Raspberry and Cranberry
- The amount of Manganese, Vitamin C, Fiber, and Iron in Raspberry is higher than in Cranberry.
- Raspberry covers your daily Manganese needs 18% more than Cranberry.
- Cranberry has 21 times less Folate than Raspberry. Raspberry has 21µg of Folate, while Cranberry has 1µg.
Specific food types used in this comparison are Raspberries, raw and Cranberries, raw.
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
+212.5%
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Iron
+200%
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Magnesium
+266.7%
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Phosphorus
+163.6%
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Potassium
+88.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+366.7%
Contains
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Copper
+60.7%
Contains
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Manganese
+150.9%
Contains
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Selenium
+100%
Contains
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Calcium
+212.5%
Contains
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Iron
+200%
Contains
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Magnesium
+266.7%
Contains
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Phosphorus
+163.6%
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Potassium
+88.8%
Contains
less
Sodium
-50%
Contains
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Zinc
+366.7%
Contains
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Copper
+60.7%
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Manganese
+150.9%
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Selenium
+100%
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 C
+87.1%
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Vitamin B1
+166.7%
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Vitamin B2
+90%
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Vitamin B3
+492.1%
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Vitamin B5
+11.5%
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Folate
+2000%
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Vitamin K
+56%
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Vitamin A
+90.9%
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Vitamin E
+51.7%
Equal in Vitamin B6 - 0.057
Contains
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Vitamin C
+87.1%
Contains
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Vitamin B1
+166.7%
Contains
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Vitamin B2
+90%
Contains
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Vitamin B3
+492.1%
Contains
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Vitamin B5
+11.5%
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Folate
+2000%
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Vitamin K
+56%
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Vitamin A
+90.9%
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Vitamin E
+51.7%
Equal in Vitamin B6 - 0.057
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+160.9%
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Fats
+400%
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Other
+283.3%
Equal in Carbs - 11.97
Equal in Water - 87.32
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Protein
+160.9%
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Fats
+400%
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Other
+283.3%
Equal in Carbs - 11.97
Equal in Water - 87.32
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+255.6%
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Polyunsaturated fat
+581.8%
Contains
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Saturated Fat
-57.9%
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Monounsaturated Fat
+255.6%
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Polyunsaturated fat
+581.8%
Contains
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Saturated Fat
-57.9%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+25%
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Fructose
+250.7%
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Glucose
+84.9%
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Sucrose
+25%
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Fructose
+250.7%
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Glucose
+84.9%
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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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 Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.44g | 8.37g |
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| Protein | 1.2g | 0.46g |
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| Fats | 0.65g | 0.13g |
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| Carbs | 11.94g | 11.97g |
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| Calories | 52kcal | 46kcal |
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| Fructose | 2.35g | 0.67g |
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| Sugar | 4.42g | 4.27g |
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| Fiber | 6.5g | 3.6g |
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| Calcium | 25mg | 8mg |
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| Iron | 0.69mg | 0.23mg |
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| Magnesium | 22mg | 6mg |
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| Phosphorus | 29mg | 11mg |
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| Potassium | 151mg | 80mg |
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| Sodium | 1mg | 2mg |
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| Zinc | 0.42mg | 0.09mg |
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| Copper | 0.09mg | 0.056mg |
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| Manganese | 0.67mg | 0.267mg |
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| Selenium | 0.2µg | 0.1µg |
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| Vitamin A | 33IU | 63IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 0.87mg | 1.32mg |
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| Vitamin C | 26.2mg | 14mg |
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| Vitamin B1 | 0.032mg | 0.012mg |
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| Vitamin B2 | 0.038mg | 0.02mg |
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| Vitamin B3 | 0.598mg | 0.101mg |
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| Vitamin B5 | 0.329mg | 0.295mg |
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| Vitamin B6 | 0.055mg | 0.057mg |
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| Folate | 21µg | 1µg |
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| Vitamin K | 7.8µg | 5µg |
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| Tryptophan | 0.003mg |
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| Threonine | 0.028mg |
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| Isoleucine | 0.033mg |
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| Leucine | 0.053mg |
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| Lysine | 0.039mg |
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| Methionine | 0.003mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.045mg |
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| Histidine | 0.018mg |
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| Saturated Fat | 0.019g | 0.008g |
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| Monounsaturated Fat | 0.064g | 0.018g |
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| Polyunsaturated fat | 0.375g | 0.055g |
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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
17%
11%
Minerals Daily Need Coverage Score
20%
8%
Comparison summary
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Cranberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)