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  6. Applesauce vs. Cranberries

Applesauce vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between applesauce and cranberries?

  • The amount of vitamin C, manganese, fiber, vitamin E, and vitamin B5 in cranberries is higher than in applesauce.
  • Cranberries' daily need coverage for vitamin C is 14% more.
  • Cranberries contain 2 times less Sugar than applesauce. Applesauce contains 9.39g of Sugar, while cranberries contain 4.27g.
  • Cranberries have less sugar.

We used Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) and Cranberries, raw types in this article.

Infographic

Applesauce vs Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more CopperCopper +107.4%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +968%
~equal in Potassium ~80mg
~equal in Iron ~0.23mg
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 1.7% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +117.2%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +619.5%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more OtherOther +100%
Contains more ProteinProtein +170.6%
Contains more FatsFats +30%
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 8% 58%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
10% 22% 68%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated Fat +800%
Contains more Poly. FatPolyunsaturated fat +292.9%
~equal in Saturated Fat ~0.008g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
12% 25% 63%
Starch: 0 g
Sucrose: 1.13 g
Glucose: 2.3 g
Fructose: 5.88 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
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 SucroseSucrose +606.3%
Contains more FructoseFructose +777.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +49.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Applesauce Cranberries
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in Saturated Fat Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Applesauce Cranberries Opinion
Calories 42kcal 46kcal Cranberries
Protein 0.17g 0.46g Cranberries
Fats 0.1g 0.13g Cranberries
Vitamin C 1mg 14mg Cranberries
Net carbs 10.17g 8.37g Applesauce
Carbs 11.27g 11.97g Cranberries
Magnesium 3mg 6mg Cranberries
Calcium 4mg 8mg Cranberries
Potassium 74mg 80mg Cranberries
Iron 0.23mg 0.23mg
Sugar 9.39g 4.27g Cranberries
Fiber 1.1g 3.6g Cranberries
Copper 0.027mg 0.056mg Cranberries
Zinc 0.03mg 0.09mg Cranberries
Phosphorus 5mg 11mg Cranberries
Sodium 2mg 2mg
Vitamin A 29IU 63IU Cranberries
Vitamin A 1µg 3µg Cranberries
Vitamin E 0.16mg 1.32mg Cranberries
Manganese 0.025mg 0.267mg Cranberries
Selenium 0.3µg 0.1µg Applesauce
Vitamin B1 0.026mg 0.012mg Applesauce
Vitamin B2 0.03mg 0.02mg Applesauce
Vitamin B3 0.084mg 0.101mg Cranberries
Vitamin B5 0.041mg 0.295mg Cranberries
Vitamin B6 0.027mg 0.057mg Cranberries
Vitamin K 0.5µg 5µg Cranberries
Folate 3µg 1µg Applesauce
Choline 2.2mg 5.5mg Cranberries
Saturated Fat 0.008g 0.008g
Monounsaturated Fat 0.002g 0.018g Cranberries
Polyunsaturated fat 0.014g 0.055g Cranberries
Tryptophan 0.002mg 0.003mg Cranberries
Threonine 0.006mg 0.028mg Cranberries
Isoleucine 0.006mg 0.033mg Cranberries
Leucine 0.01mg 0.053mg Cranberries
Lysine 0.01mg 0.039mg Cranberries
Methionine 0.002mg 0.003mg Cranberries
Phenylalanine 0.005mg 0.036mg Cranberries
Valine 0.008mg 0.045mg Cranberries
Histidine 0.003mg 0.018mg Cranberries
Fructose 5.88g 0.67g Applesauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Applesauce Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Applesauce
10%
Cranberries
Minerals Daily Need Coverage Score
4%
Applesauce
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 5.12g)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.008 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/nutrients
  2. Cranberries - 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.