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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Apple
2
:
Contains more Potassium +33.8%
Contains less Sodium -50%
Contains more Iron +91.7%
Contains more Calcium +33.3%
Contains more Magnesium +20%
Contains more Copper +107.4%
Contains more Zinc +125%
Equal in Phosphorus - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 8% 5% 19% 3% 5% 1%
Contains more Potassium +33.8%
Contains less Sodium -50%
Contains more Iron +91.7%
Contains more Calcium +33.3%
Contains more Magnesium +20%
Contains more Copper +107.4%
Contains more Zinc +125%
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 C +204.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 47% 4% 27% 0% 3% 5% 2% 18% 14% 0% 13% 1%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B2 +30%
Contains more Folate +200%
Contains more Vitamin C +204.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +633.3%
Contains more Vitamin B3 +11%
Contains more Vitamin B5 +383.6%
Contains more Vitamin B6 +39%
Contains more Vitamin K +127.3%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.