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Apple vs Cranberry - In-Depth Nutrition Comparison

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Differences between Apple and Cranberry

  • Apple contains less Vitamin C, Manganese, and Vitamin E than Cranberry.
  • Cranberry contains 2 times less Sugar than Apple. Apple contains 10.39g of Sugar, while Cranberry contains 4.27g.

The food types used in this comparison are Apples, raw, with skin and Cranberries, raw.

Infographic

Apple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +33.8%
Contains less Sodium -50%
Contains more Calcium +33.3%
Contains more Iron +91.7%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +107.4%
Equal in Phosphorus - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
Contains more Potassium +33.8%
Contains less Sodium -50%
Contains more Calcium +33.3%
Contains more Iron +91.7%
Contains more Magnesium +20%
Contains more Zinc +125%
Contains more Copper +107.4%
Equal in Phosphorus - 11

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
Apple
3
:
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +30%
Contains more Folate +200%
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin C +204.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
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 B1 +41.7%
Contains more Vitamin B2 +30%
Contains more Folate +200%
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin C +204.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Cranberry Opinion
Net carbs 11.41g 8.37g Apple
Protein 0.26g 0.46g Cranberry
Fats 0.17g 0.13g Apple
Carbs 13.81g 11.97g Apple
Calories 52kcal 46kcal Apple
Starch 0.05g 0g Apple
Fructose 5.9g 0.67g Apple
Sugar 10.39g 4.27g Cranberry
Fiber 2.4g 3.6g Cranberry
Calcium 6mg 8mg Cranberry
Iron 0.12mg 0.23mg Cranberry
Magnesium 5mg 6mg Cranberry
Phosphorus 11mg 11mg
Potassium 107mg 80mg Apple
Sodium 1mg 2mg Apple
Zinc 0.04mg 0.09mg Cranberry
Copper 0.027mg 0.056mg Cranberry
Vitamin A 54IU 63IU Cranberry
Vitamin E 0.18mg 1.32mg Cranberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.6mg 14mg Cranberry
Vitamin B1 0.017mg 0.012mg Apple
Vitamin B2 0.026mg 0.02mg Apple
Vitamin B3 0.091mg 0.101mg Cranberry
Vitamin B5 0.061mg 0.295mg Cranberry
Vitamin B6 0.041mg 0.057mg Cranberry
Folate 3µg 1µg Apple
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 5µg Cranberry
Tryptophan 0.001mg 0.003mg Cranberry
Threonine 0.006mg 0.028mg Cranberry
Isoleucine 0.006mg 0.033mg Cranberry
Leucine 0.013mg 0.053mg Cranberry
Lysine 0.012mg 0.039mg Cranberry
Methionine 0.001mg 0.003mg Cranberry
Phenylalanine 0.006mg 0.036mg Cranberry
Valine 0.012mg 0.045mg Cranberry
Histidine 0.005mg 0.018mg Cranberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.008g Cranberry
Monounsaturated Fat 0.007g 0.018g Cranberry
Polyunsaturated fat 0.051g 0.055g Cranberry

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Apple
11
Cranberry
Mineral Summary Score
4
Apple
6
Cranberry

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 food.
Protein
2%
Apple
3%
Cranberry
Carbohydrates
14%
Apple
12%
Cranberry
Fats
1%
Apple
1%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 6.12g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Cranberry
Cranberry is relatively richer in minerals
Which food is richer in vitamins?
Cranberry
Cranberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.