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  6. Beetroot vs. Cranberries

Beetroot vs. Cranberries — In-Depth Nutrition Comparison

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How are beetroot and cranberries different?

  • Beetroot is richer in folate, potassium, and iron, while cranberries are higher in vitamin C and vitamin E.
  • Beetroot covers your daily need for folate, 27% more than cranberries.
  • Beetroot contains 4 times more potassium than cranberries. Beetroot contains 325mg of potassium, while cranberries contain 80mg.
  • Cranberries are lower in sugar.
  • Beetroot has a higher glycemic index (64) than cranberries (45).

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

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
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 +283.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +306.3%
Contains more IronIron +247.8%
Contains more CopperCopper +33.9%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +263.6%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -97.4%

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 +100%
Contains more Vitamin B3Vitamin B3 +230.7%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +10800%
Contains more Vitamin CVitamin C +185.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin KVitamin K +2400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

All nutrients comparison - raw data values

Nutrient Beetroot Cranberries DV% diff.
Folate 109µg 1µg 27%
Vitamin C 4.9mg 14mg 10%
Vitamin E 0.04mg 1.32mg 9%
Iron 0.8mg 0.23mg 7%
Potassium 325mg 80mg 7%
Vitamin K 0.2µg 5µg 4%
Magnesium 23mg 6mg 4%
Phosphorus 40mg 11mg 4%
Fiber 2.8g 3.6g 3%
Sodium 78mg 2mg 3%
Manganese 0.329mg 0.267mg 3%
Vitamin B5 0.155mg 0.295mg 3%
Copper 0.075mg 0.056mg 2%
Zinc 0.35mg 0.09mg 2%
Protein 1.61g 0.46g 2%
Vitamin B2 0.04mg 0.02mg 2%
Vitamin B1 0.031mg 0.012mg 2%
Vitamin B3 0.334mg 0.101mg 1%
Vitamin B6 0.067mg 0.057mg 1%
Fructose 0.67g 1%
Selenium 0.7µg 0.1µg 1%
Calcium 16mg 8mg 1%
Carbs 9.56g 11.97g 1%
Calories 43kcal 46kcal 0%
Fats 0.17g 0.13g 0%
Net carbs 6.76g 8.37g N/A
Sugar 6.76g 4.27g N/A
Vitamin A 2µg 3µg 0%
Choline 6mg 5.5mg 0%
Saturated fat 0.027g 0.008g 0%
Monounsaturated fat 0.032g 0.018g 0%
Polyunsaturated fat 0.06g 0.055g 0%
Tryptophan 0.019mg 0.003mg 0%
Threonine 0.047mg 0.028mg 0%
Isoleucine 0.048mg 0.033mg 0%
Leucine 0.068mg 0.053mg 0%
Lysine 0.058mg 0.039mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.046mg 0.036mg 0%
Valine 0.056mg 0.045mg 0%
Histidine 0.021mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 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 +250%
Contains more FatsFats +30.8%
Contains more OtherOther +800%
Contains more CarbsCarbs +25.2%
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 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 less Sat. FatSaturated fat -70.4%
~equal in Polyunsaturated fat ~0.055g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.