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  6. Apple vs. Cranberry

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
2
:
7
Cranberry
Cranberry
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%
Contains more Manganese +662.9%
Contains more Selenium +∞%
Equal in Phosphorus - 11
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
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%
Contains more Manganese +662.9%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Apple
Apple
3
:
7
Cranberry
Cranberry
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%
Apple
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%
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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
3
:
2
Cranberry
Cranberry
Contains more Fats +30.8%
Contains more Carbs +15.4%
Contains more Other +66.7%
Contains more Protein +76.9%
Equal in Water - 87.32
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 Fats +30.8%
Contains more Carbs +15.4%
Contains more Other +66.7%
Contains more Protein +76.9%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
0
:
3
Cranberry
Cranberry
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.055
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains less Saturated Fat -71.4%
Contains more Monounsaturated Fat +157.1%
Equal in Polyunsaturated fat - 0.055

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
3
:
1
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +1193.8%
Contains more Fructose +780.6%
Contains more Glucose +41.6%
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 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 +1193.8%
Contains more Fructose +780.6%
Contains more Glucose +41.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 0.035mg 0.267mg Cranberry
Selenium 0µg 0.1µg Cranberry
Vitamin A 54IU 63IU Cranberry
Vitamin A RAE 3µg 3µg
Vitamin E 0.18mg 1.32mg Cranberry
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 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
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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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
5%
Apple
11%
Cranberry
Minerals Daily Need Coverage Score
4%
Apple
8%
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

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. 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.