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Banana vs Cranberry - In-Depth Nutrition Comparison

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Significant differences between Banana and Cranberry

  • Cranberry is richer than Banana in Vitamin C.
  • Cranberry covers your daily Vitamin C needs 14% more than Banana.

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

Infographic

Banana 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
Banana
Banana
5
:
3
Cranberry
Cranberry
Contains more Calcium +420%
Contains more Iron +53.8%
Equal in Phosphorus - 21
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +420%
Contains more Iron +53.8%
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
Banana
Banana
9
:
3
Cranberry
Cranberry
Contains more Vitamin B1 +55%
Contains more Vitamin B3 +66.3%
Contains more Vitamin A +40.6%
Contains more Vitamin C +141.4%
Equal in Vitamin B2 - 0.08
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Cranberry
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 B1 +55%
Contains more Vitamin B3 +66.3%
Contains more Vitamin A +40.6%
Contains more Vitamin C +141.4%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
:
2
Cranberry
Cranberry
Contains more Protein +172.5%
Contains more Carbs +87.2%
Contains more Other +315%
Contains more Fats +51.5%
Contains more Water +15.7%
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +172.5%
Contains more Carbs +87.2%
Contains more Other +315%
Contains more Fats +51.5%
Contains more Water +15.7%

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

All nutrients comparison - raw data values

Nutrient Banana Cranberry Opinion
Net carbs 20.24g 12.2g Banana
Protein 1.09g 0.4g Banana
Fats 0.33g 0.5g Cranberry
Carbs 22.84g 12.2g Banana
Calories 89kcal 55kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g Cranberry
Fiber 2.6g Banana
Calcium 5mg 26mg Cranberry
Iron 0.26mg 0.4mg Cranberry
Magnesium 27mg Banana
Phosphorus 22mg 21mg Banana
Potassium 358mg Banana
Sodium 1mg Cranberry
Zinc 0.15mg Banana
Copper 0.078mg Banana
Vitamin A 64IU 90IU Cranberry
Vitamin A RAE 3µg Banana
Vitamin E 0.1mg Banana
Vitamin C 8.7mg 21mg Cranberry
Vitamin B1 0.031mg 0.02mg Banana
Vitamin B2 0.073mg 0.08mg Cranberry
Vitamin B3 0.665mg 0.4mg Banana
Vitamin B5 0.334mg Banana
Vitamin B6 0.367mg Banana
Folate 20µg Banana
Vitamin K 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g Cranberry
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g Banana

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
16%
Banana
9%
Cranberry
Minerals Daily Need Coverage Score
13%
Banana
4%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 12.23g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
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 - 0.112g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.2)
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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.