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Apple vs Cranberry - In-Depth Nutrition Comparison

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Summary of differences between Apple and Cranberry

  • The amount of Vitamin C in Cranberry is higher than in Apple.
  • Cranberry covers your daily need of Vitamin C 18% more than Apple.

These are the specific foods used in this comparison Apples, raw, with skin and Cranberry, low bush or lingenberry, raw (Alaska Native).

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
4
:
Contains more Iron +233.3%
Contains more Calcium +333.3%
Contains more Phosphorus +90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +233.3%
Contains more Calcium +333.3%
Contains more Phosphorus +90.9%

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
7
:
Contains more Vitamin C +356.5%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%
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 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +356.5%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Apple
9
Cranberry
Mineral Summary Score
4
Apple
4
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 the food
Protein
2%
Apple
2%
Cranberry
Carbohydrates
14%
Apple
12%
Cranberry
Fats
1%
Apple
2%
Cranberry

Comparison summary table

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

Which food is preferable in case of diets?

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 Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 10.39g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 9)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Apple Cranberry Opinion
Calories 52 55 Cranberry
Protein 0.26 0.4 Cranberry
Fats 0.17 0.5 Cranberry
Vitamin C 4.6 21 Cranberry
Carbs 13.81 12.2 Apple
Cholesterol 0 Cranberry
Vitamin D 0 Apple
Iron 0.12 0.4 Cranberry
Calcium 6 26 Cranberry
Potassium 107 Apple
Magnesium 5 Apple
Sugars 10.39 Cranberry
Fiber 2.4 Apple
Copper 0.027 Apple
Zinc 0.04 Apple
Starch 0.05 Apple
Phosphorus 11 21 Cranberry
Sodium 1 Cranberry
Vitamin A 54 90 Cranberry
Vitamin E 0.18 Apple
Vitamin D 0 Apple
Vitamin B1 0.017 0.02 Cranberry
Vitamin B2 0.026 0.08 Cranberry
Vitamin B3 0.091 0.4 Cranberry
Vitamin B5 0.061 Apple
Vitamin B6 0.041 Apple
Vitamin B12 0 Apple
Vitamin K 2.2 Apple
Folate 3 Apple
Trans Fat 0 Cranberry
Saturated Fat 0.028 Cranberry
Monounsaturated Fat 0.007 Apple
Polyunsaturated fat 0.051 Apple
Tryptophan 0.001 Apple
Threonine 0.006 Apple
Isoleucine 0.006 Apple
Leucine 0.013 Apple
Lysine 0.012 Apple
Methionine 0.001 Apple
Phenylalanine 0.006 Apple
Valine 0.012 Apple
Histidine 0.005 Apple
Fructose 5.9 Apple

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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/169805/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.