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  6. Banana vs. Cranberries

Banana vs. Cranberries — In-Depth Nutrition Comparison

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How are bananas and cranberries different?

  • Bananas are richer in vitamin B6 and potassium, while cranberries are higher in vitamin E and vitamin C.
  • Bananas cover your daily need for vitamin B6, 24% more than cranberries.
  • Bananas contain 20 times more folate than cranberries. Bananas contain 20µg of folate, while cranberries contain 1µg.
  • Cranberries are lower in sugar.

Bananas, raw and Cranberries, raw types were used in this article.

Infographic

Banana 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.
Banana
Banana
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 MagnesiumMagnesium +350%
Contains more PotassiumPotassium +347.5%
Contains more IronIron +13%
Contains more CopperCopper +39.3%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +900%
Contains more CalciumCalcium +60%
~equal in Manganese ~0.267mg

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.
Banana
Banana
7
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 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
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% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B3Vitamin B3 +558.4%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +543.9%
Contains more FolateFolate +1900%
Contains more CholineCholine +78.2%
Contains more Vitamin CVitamin C +60.9%
Contains more Vitamin EVitamin E +1220%
Contains more Vitamin KVitamin K +900%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 ProteinProtein +137%
Contains more FatsFats +153.8%
Contains more CarbsCarbs +90.8%
Contains more OtherOther +591.7%
Contains more WaterWater +16.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
2
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 +77.8%
Contains more Poly. FatPolyunsaturated fat +32.7%
Contains less Sat. FatSaturated fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Banana
Banana
5
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 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 StarchStarch +∞%
Contains more SucroseSucrose +1393.8%
Contains more GlucoseGlucose +44.8%
Contains more FructoseFructose +623.9%
Contains more MaltoseMaltose +∞%
~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.
Banana Cranberries
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Banana Cranberries DV% diff.
Vitamin B6 0.367mg 0.057mg 24%
Potassium 358mg 80mg 8%
Vitamin E 0.1mg 1.32mg 8%
Vitamin C 8.7mg 14mg 6%
Fructose 4.85g 0.67g 5%
Folate 20µg 1µg 5%
Magnesium 27mg 6mg 5%
Vitamin K 0.5µg 5µg 4%
Carbs 22.84g 11.97g 4%
Vitamin B3 0.665mg 0.101mg 4%
Vitamin B2 0.073mg 0.02mg 4%
Fiber 2.6g 3.6g 4%
Phosphorus 22mg 11mg 2%
Selenium 1µg 0.1µg 2%
Calories 89kcal 46kcal 2%
Starch 5.38g 0g 2%
Copper 0.078mg 0.056mg 2%
Vitamin B1 0.031mg 0.012mg 2%
Zinc 0.15mg 0.09mg 1%
Vitamin B5 0.334mg 0.295mg 1%
Choline 9.8mg 5.5mg 1%
Protein 1.09g 0.46g 1%
Fats 0.33g 0.13g 0%
Net carbs 20.24g 8.37g N/A
Calcium 5mg 8mg 0%
Iron 0.26mg 0.23mg 0%
Sugar 12.23g 4.27g N/A
Sodium 1mg 2mg 0%
Vitamin A 3µg 3µg 0%
Manganese 0.27mg 0.267mg 0%
Saturated fat 0.112g 0.008g 0%
Monounsaturated fat 0.032g 0.018g 0%
Polyunsaturated fat 0.073g 0.055g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.028mg 0.028mg 0%
Isoleucine 0.028mg 0.033mg 0%
Leucine 0.068mg 0.053mg 0%
Lysine 0.05mg 0.039mg 0%
Methionine 0.008mg 0.003mg 0%
Phenylalanine 0.049mg 0.036mg 0%
Valine 0.047mg 0.045mg 0%
Histidine 0.077mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana 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
15%
Banana
10%
Cranberries
Minerals Daily Need Coverage Score
14%
Banana
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 7.96g)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.104g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 3)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.2)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Banana
Banana is relatively richer in minerals
Which food is richer in vitamins?
Banana
Banana 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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.