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  6. Almond butter vs. Cranberry

Almond butter vs. Cranberry — In-Depth Nutrition Comparison

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Summary of differences between Almond butter and Cranberry

  • Cranberry has less Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Calcium, Zinc, and Fiber than Almond butter.
  • Almond butter covers your daily need of Vitamin E 153% more than Cranberry.
  • Almond butter has 47 times more Vitamin B2 than Cranberry. While Almond butter has 0.939mg of Vitamin B2, Cranberry has only 0.02mg.

These are the specific foods used in this comparison Nuts, almond butter, plain, without salt added and Cranberries, raw.

Infographic

Almond butter 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.
Almond butter
Almond butter
9
:
1
Cranberry
Cranberry
Contains more Calcium +4237.5%
Contains more Iron +1417.4%
Contains more Magnesium +4550%
Contains more Phosphorus +4518.2%
Contains more Potassium +835%
Contains more Zinc +3555.6%
Contains more Copper +1567.9%
Contains more Manganese +698.1%
Contains more Selenium +2300%
Contains less Sodium -71.4%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +4237.5%
Contains more Iron +1417.4%
Contains more Magnesium +4550%
Contains more Phosphorus +4518.2%
Contains more Potassium +835%
Contains more Zinc +3555.6%
Contains more Copper +1567.9%
Contains more Manganese +698.1%
Contains more Selenium +2300%
Contains less Sodium -71.4%

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.
Almond butter
Almond butter
7
:
3
Cranberry
Cranberry
Contains more Vitamin E +1734.1%
Contains more Vitamin B1 +241.7%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +3023.8%
Contains more Vitamin B6 +80.7%
Contains more Folate +5200%
Contains more Vitamin A +6200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.295
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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 E +1734.1%
Contains more Vitamin B1 +241.7%
Contains more Vitamin B2 +4595%
Contains more Vitamin B3 +3023.8%
Contains more Vitamin B6 +80.7%
Contains more Folate +5200%
Contains more Vitamin A +6200%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.295

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
4
:
1
Cranberry
Cranberry
Contains more Protein +4456.5%
Contains more Fats +42592.3%
Contains more Carbs +57.2%
Contains more Other +2466.7%
Contains more Water +5224.4%
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 +4456.5%
Contains more Fats +42592.3%
Contains more Carbs +57.2%
Contains more Other +2466.7%
Contains more Water +5224.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +180150%
Contains more Polyunsaturated fat +24650.9%
Contains less Saturated Fat -99.8%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +180150%
Contains more Polyunsaturated fat +24650.9%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +2612.5%
Contains more Maltose +∞%
Contains more Glucose +17100%
Contains more Fructose +∞%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 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 Sucrose +2612.5%
Contains more Maltose +∞%
Contains more Glucose +17100%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Cranberry Opinion
Net carbs 8.52g 8.37g Almond butter
Protein 20.96g 0.46g Almond butter
Fats 55.5g 0.13g Almond butter
Carbs 18.82g 11.97g Almond butter
Calories 614kcal 46kcal Almond butter
Starch 0.08g 0g Almond butter
Fructose 0g 0.67g Cranberry
Sugar 4.43g 4.27g Cranberry
Fiber 10.3g 3.6g Almond butter
Calcium 347mg 8mg Almond butter
Iron 3.49mg 0.23mg Almond butter
Magnesium 279mg 6mg Almond butter
Phosphorus 508mg 11mg Almond butter
Potassium 748mg 80mg Almond butter
Sodium 7mg 2mg Cranberry
Zinc 3.29mg 0.09mg Almond butter
Copper 0.934mg 0.056mg Almond butter
Manganese 2.131mg 0.267mg Almond butter
Selenium 2.4µg 0.1µg Almond butter
Vitamin A 1IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 24.21mg 1.32mg Almond butter
Vitamin C 0mg 14mg Cranberry
Vitamin B1 0.041mg 0.012mg Almond butter
Vitamin B2 0.939mg 0.02mg Almond butter
Vitamin B3 3.155mg 0.101mg Almond butter
Vitamin B5 0.318mg 0.295mg Almond butter
Vitamin B6 0.103mg 0.057mg Almond butter
Folate 53µg 1µg Almond butter
Vitamin K 0µg 5µg Cranberry
Tryptophan 0.159mg 0.003mg Almond butter
Threonine 0.555mg 0.028mg Almond butter
Isoleucine 0.813mg 0.033mg Almond butter
Leucine 1.483mg 0.053mg Almond butter
Lysine 0.612mg 0.039mg Almond butter
Methionine 0.122mg 0.003mg Almond butter
Phenylalanine 1.149mg 0.036mg Almond butter
Valine 0.937mg 0.045mg Almond butter
Histidine 0.55mg 0.018mg Almond butter
Saturated Fat 4.152g 0.008g Cranberry
Monounsaturated Fat 32.445g 0.018g Almond butter
Polyunsaturated fat 13.613g 0.055g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
71%
Almond butter
11%
Cranberry
Minerals Daily Need Coverage Score
141%
Almond butter
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 4.144g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter is relatively richer in vitamins
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.