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Avocado vs. Cranberry — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Cranberry

  • Avocado is higher than Cranberry in Vitamin B5, Folate, Vitamin B6, Copper, Vitamin K, Fiber, Potassium, Vitamin B3, and Vitamin B2.
  • Avocado covers your daily Vitamin B5 needs 22% more than Cranberry.
  • Avocado contains 266 times more Saturated Fat than Cranberry. While Avocado contains 2.126g of Saturated Fat, Cranberry contains only 0.008g.

Food varieties used in this article are Avocados, raw, all commercial varieties and Cranberries, raw.

Infographic

Avocado 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.
Avocado
Avocado
8
:
2
Cranberry
Cranberry
Contains more Calcium +50%
Contains more Iron +139.1%
Contains more Magnesium +383.3%
Contains more Phosphorus +372.7%
Contains more Potassium +506.3%
Contains more Zinc +611.1%
Contains more Copper +239.3%
Contains more Selenium +300%
Contains less Sodium -71.4%
Contains more Manganese +88%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +50%
Contains more Iron +139.1%
Contains more Magnesium +383.3%
Contains more Phosphorus +372.7%
Contains more Potassium +506.3%
Contains more Zinc +611.1%
Contains more Copper +239.3%
Contains more Selenium +300%
Contains less Sodium -71.4%
Contains more Manganese +88%

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.
Avocado
Avocado
9
:
1
Cranberry
Cranberry
Contains more Vitamin A +131.7%
Contains more Vitamin E +56.8%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1620.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +350.9%
Contains more Folate +8000%
Contains more Vitamin K +320%
Contains more Vitamin C +40%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 A +131.7%
Contains more Vitamin E +56.8%
Contains more Vitamin B1 +458.3%
Contains more Vitamin B2 +550%
Contains more Vitamin B3 +1620.8%
Contains more Vitamin B5 +370.8%
Contains more Vitamin B6 +350.9%
Contains more Folate +8000%
Contains more Vitamin K +320%
Contains more Vitamin C +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Cranberry
Cranberry
Contains more Protein +334.8%
Contains more Fats +11176.9%
Contains more Other +1216.7%
Contains more Carbs +40.3%
Contains more Water +19.2%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Protein +334.8%
Contains more Fats +11176.9%
Contains more Other +1216.7%
Contains more Carbs +40.3%
Contains more Water +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +54338.9%
Contains more Polyunsaturated fat +3201.8%
Contains less Saturated Fat -99.6%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +54338.9%
Contains more Polyunsaturated fat +3201.8%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +166.7%
Contains more Glucose +829.7%
Contains more Fructose +458.3%
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 Galactose +∞%
Contains more Sucrose +166.7%
Contains more Glucose +829.7%
Contains more Fructose +458.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Cranberry Opinion
Net carbs 1.83g 8.37g Cranberry
Protein 2g 0.46g Avocado
Fats 14.66g 0.13g Avocado
Carbs 8.53g 11.97g Cranberry
Calories 160kcal 46kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 0.67g Cranberry
Sugar 0.66g 4.27g Avocado
Fiber 6.7g 3.6g Avocado
Calcium 12mg 8mg Avocado
Iron 0.55mg 0.23mg Avocado
Magnesium 29mg 6mg Avocado
Phosphorus 52mg 11mg Avocado
Potassium 485mg 80mg Avocado
Sodium 7mg 2mg Cranberry
Zinc 0.64mg 0.09mg Avocado
Copper 0.19mg 0.056mg Avocado
Manganese 0.142mg 0.267mg Cranberry
Selenium 0.4µg 0.1µg Avocado
Vitamin A 146IU 63IU Avocado
Vitamin A RAE 7µg 3µg Avocado
Vitamin E 2.07mg 1.32mg Avocado
Vitamin C 10mg 14mg Cranberry
Vitamin B1 0.067mg 0.012mg Avocado
Vitamin B2 0.13mg 0.02mg Avocado
Vitamin B3 1.738mg 0.101mg Avocado
Vitamin B5 1.389mg 0.295mg Avocado
Vitamin B6 0.257mg 0.057mg Avocado
Folate 81µg 1µg Avocado
Vitamin K 21µg 5µg Avocado
Tryptophan 0.025mg 0.003mg Avocado
Threonine 0.073mg 0.028mg Avocado
Isoleucine 0.084mg 0.033mg Avocado
Leucine 0.143mg 0.053mg Avocado
Lysine 0.132mg 0.039mg Avocado
Methionine 0.038mg 0.003mg Avocado
Phenylalanine 0.097mg 0.036mg Avocado
Valine 0.107mg 0.045mg Avocado
Histidine 0.049mg 0.018mg Avocado
Saturated Fat 2.126g 0.008g Cranberry
Monounsaturated Fat 9.799g 0.018g Avocado
Polyunsaturated fat 1.816g 0.055g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
35%
Avocado
11%
Cranberry
Minerals Daily Need Coverage Score
21%
Avocado
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 2.118g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.61g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.