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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
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 Calcium +333.3%
Contains more Iron +233.3%
Contains more Phosphorus +90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +333.3%
Contains more Iron +233.3%
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 A +66.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +66.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%

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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Apple Cranberry Opinion
Net carbs 11.41g 12.2g Cranberry
Protein 0.26g 0.4g Cranberry
Fats 0.17g 0.5g Cranberry
Carbs 13.81g 12.2g Apple
Calories 52kcal 55kcal Cranberry
Starch 0.05g g Apple
Fructose 5.9g g Apple
Sugar 10.39g g Cranberry
Fiber 2.4g g Apple
Calcium 6mg 26mg Cranberry
Iron 0.12mg 0.4mg Cranberry
Magnesium 5mg mg Apple
Phosphorus 11mg 21mg Cranberry
Potassium 107mg mg Apple
Sodium 1mg mg Cranberry
Zinc 0.04mg mg Apple
Copper 0.027mg mg Apple
Vitamin A 54IU 90IU Cranberry
Vitamin E 0.18mg mg Apple
Vitamin D 0IU IU Apple
Vitamin D 0µg µg Apple
Vitamin C 4.6mg 21mg Cranberry
Vitamin B1 0.017mg 0.02mg Cranberry
Vitamin B2 0.026mg 0.08mg Cranberry
Vitamin B3 0.091mg 0.4mg Cranberry
Vitamin B5 0.061mg mg Apple
Vitamin B6 0.041mg mg Apple
Folate 3µg µg Apple
Vitamin B12 0µg µg Apple
Vitamin K 2.2µg µg Apple
Tryptophan 0.001mg mg Apple
Threonine 0.006mg mg Apple
Isoleucine 0.006mg mg Apple
Leucine 0.013mg mg Apple
Lysine 0.012mg mg Apple
Methionine 0.001mg mg Apple
Phenylalanine 0.006mg mg Apple
Valine 0.012mg mg Apple
Histidine 0.005mg mg Apple
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.028g g Cranberry
Monounsaturated Fat 0.007g g Apple
Polyunsaturated fat 0.051g g Apple

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

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.