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Avocado vs Cranberry - In-Depth Nutrition Comparison

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What are the differences between Avocado and Cranberry?

  • Avocado is higher in Vitamin B3, yet Cranberry is higher in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 12% more.
  • Avocado has 4 times more Vitamin B3 than Cranberry. While Avocado has 1.738mg of Vitamin B3, Cranberry has only 0.4mg.

We used Avocados, raw, all commercial varieties and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this article.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +37.5%
Contains more Phosphorus +147.6%
Contains more Calcium +116.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Iron +37.5%
Contains more Phosphorus +147.6%
Contains more Calcium +116.7%

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
Avocado
11
:
Contains more Vitamin A +62.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +334.5%
Contains more Vitamin C +110%
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%
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 +62.2%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +334.5%
Contains more Vitamin C +110%

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.
Avocado 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Avocado Cranberry Opinion
Net carbs 1.83g 12.2g Cranberry
Protein 2g 0.4g Avocado
Fats 14.66g 0.5g Avocado
Carbs 8.53g 12.2g Cranberry
Calories 160kcal 55kcal Avocado
Starch 0.11g g Avocado
Fructose 0.12g g Avocado
Sugar 0.66g g Cranberry
Fiber 6.7g g Avocado
Calcium 12mg 26mg Cranberry
Iron 0.55mg 0.4mg Avocado
Magnesium 29mg mg Avocado
Phosphorus 52mg 21mg Avocado
Potassium 485mg mg Avocado
Sodium 7mg mg Cranberry
Zinc 0.64mg mg Avocado
Copper 0.19mg mg Avocado
Vitamin A 146IU 90IU Avocado
Vitamin E 2.07mg mg Avocado
Vitamin D 0IU IU Avocado
Vitamin D 0µg µg Avocado
Vitamin C 10mg 21mg Cranberry
Vitamin B1 0.067mg 0.02mg Avocado
Vitamin B2 0.13mg 0.08mg Avocado
Vitamin B3 1.738mg 0.4mg Avocado
Vitamin B5 1.389mg mg Avocado
Vitamin B6 0.257mg mg Avocado
Folate 81µg µg Avocado
Vitamin B12 0µg µg Avocado
Vitamin K 21µg µg Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 2.126g g Cranberry
Monounsaturated Fat 9.799g g Avocado
Polyunsaturated fat 1.816g g 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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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
35
Avocado
9
Cranberry
Mineral Summary Score
24
Avocado
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
12%
Avocado
2%
Cranberry
Carbohydrates
9%
Avocado
12%
Cranberry
Fats
68%
Avocado
2%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 7mg)
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 - 2.126g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.8)
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

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. 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/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.