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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
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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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
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 +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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
12%
Avocado
2%
Cranberry
Carbohydrates
9%
Avocado
12%
Cranberry
Fats
68%
Avocado
2%
Cranberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Cranberry
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 7mg)
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

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Cranberry Opinion
Calories 160 55 Avocado
Protein 2 0.4 Avocado
Fats 14.66 0.5 Avocado
Vitamin C 10 21 Cranberry
Carbs 8.53 12.2 Cranberry
Cholesterol 0 Cranberry
Vitamin D 0 Avocado
Iron 0.55 0.4 Avocado
Calcium 12 26 Cranberry
Potassium 485 Avocado
Magnesium 29 Avocado
Sugars 0.66 Cranberry
Fiber 6.7 Avocado
Copper 0.19 Avocado
Zinc 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 52 21 Avocado
Sodium 7 Cranberry
Vitamin A 146 90 Avocado
Vitamin E 2.07 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.067 0.02 Avocado
Vitamin B2 0.13 0.08 Avocado
Vitamin B3 1.738 0.4 Avocado
Vitamin B5 1.389 Avocado
Vitamin B6 0.257 Avocado
Vitamin B12 0 Avocado
Vitamin K 21 Avocado
Folate 81 Avocado
Trans Fat 0 Cranberry
Saturated Fat 2.126 Cranberry
Monounsaturated Fat 9.799 Avocado
Polyunsaturated fat 1.816 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.