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Apricot vs Cranberry - In-Depth Nutrition Comparison

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Differences between Apricot and Cranberry

  • Cranberry is higher than Apricot in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 12% higher.

The food types used in this comparison are Apricots, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Apricot 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 +100%
Equal in Iron - 0.4
Equal in Phosphorus - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 4% 23% 8% 27% 6% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Calcium +100%
Equal in Iron - 0.4
Equal in Phosphorus - 21

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
Apricot
10
:
Contains more Vitamin A +1321.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +50%
Contains more Vitamin C +110%
Contains more Vitamin B2 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 77% 18% 0% 8% 10% 12% 15% 13% 0% 9% 7%
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 A +1321.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +50%
Contains more Vitamin C +110%
Contains more Vitamin B2 +100%

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.
Apricot Cranberry
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Apricot Cranberry Opinion
Calories 48kcal 55kcal Cranberry
Protein 1.4g 0.4g Apricot
Fats 0.39g 0.5g Cranberry
Vitamin C 10mg 21mg Cranberry
Net carbs 9.12g 12.2g Cranberry
Carbs 11.12g 12.2g Cranberry
Cholesterol 0mg mg Cranberry
Vitamin D 0IU IU Apricot
Iron 0.39mg 0.4mg Cranberry
Calcium 13mg 26mg Cranberry
Potassium 259mg mg Apricot
Magnesium 10mg mg Apricot
Sugar 9.24g g Cranberry
Fiber 2g g Apricot
Copper 0.078mg mg Apricot
Zinc 0.2mg mg Apricot
Starch g g
Phosphorus 23mg 21mg Apricot
Sodium 1mg mg Cranberry
Vitamin A 1279IU 90IU Apricot
Vitamin E 0.89mg mg Apricot
Vitamin D 0µg µg Apricot
Vitamin B1 0.03mg 0.02mg Apricot
Vitamin B2 0.04mg 0.08mg Cranberry
Vitamin B3 0.6mg 0.4mg Apricot
Vitamin B5 0.24mg mg Apricot
Vitamin B6 0.054mg mg Apricot
Vitamin B12 0µg µg Apricot
Vitamin K 3.3µg µg Apricot
Folate 9µg µg Apricot
Trans Fat 0g g Cranberry
Saturated Fat 0.027g g Cranberry
Monounsaturated Fat 0.17g g Apricot
Polyunsaturated fat 0.077g g Apricot
Tryptophan 0.015mg mg Apricot
Threonine 0.047mg mg Apricot
Isoleucine 0.041mg mg Apricot
Leucine 0.077mg mg Apricot
Lysine 0.097mg mg Apricot
Methionine 0.006mg mg Apricot
Phenylalanine 0.052mg mg Apricot
Valine 0.047mg mg Apricot
Histidine 0.027mg mg Apricot
Fructose 0.94g g Apricot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apricot Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16
Apricot
9
Cranberry
Mineral Summary Score
11
Apricot
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
8%
Apricot
2%
Cranberry
Carbohydrates
11%
Apricot
12%
Cranberry
Fats
2%
Apricot
2%
Cranberry

Comparison summary

Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.24g)
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 - 0.027g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Apricot
Apricot is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Apricot
Apricot is relatively richer in minerals
Which food is richer in vitamins?
Apricot
Apricot is relatively richer in vitamins

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. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.