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  6. Beetroot vs. Cranberry

Beetroot vs. Cranberry — In-Depth Nutrition Comparison

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How are Beetroot and Cranberry different?

  • Beetroot is richer in Folate, Potassium, and Iron, while Cranberry is higher in Vitamin C, and Vitamin E .
  • Beetroot covers your daily need of Folate 27% more than Cranberry.
  • Beetroot contains 4 times more Potassium than Cranberry. Beetroot contains 325mg of Potassium, while Cranberry contains 80mg.
  • Cranberry is lower in Sugar.

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

Infographic

Beetroot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beetroot
Beetroot
9
:
1
Cranberry
Cranberry
Contains more Calcium +100%
Contains more Iron +247.8%
Contains more Magnesium +283.3%
Contains more Phosphorus +263.6%
Contains more Potassium +306.3%
Contains more Zinc +288.9%
Contains more Copper +33.9%
Contains more Manganese +23.2%
Contains more Selenium +600%
Contains less Sodium -97.4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +100%
Contains more Iron +247.8%
Contains more Magnesium +283.3%
Contains more Phosphorus +263.6%
Contains more Potassium +306.3%
Contains more Zinc +288.9%
Contains more Copper +33.9%
Contains more Manganese +23.2%
Contains more Selenium +600%
Contains less Sodium -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.
Beetroot
Beetroot
5
:
5
Cranberry
Cranberry
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +230.7%
Contains more Vitamin B6 +17.5%
Contains more Folate +10800%
Contains more Vitamin A +90.9%
Contains more Vitamin E +3200%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin K +2400%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +230.7%
Contains more Vitamin B6 +17.5%
Contains more Folate +10800%
Contains more Vitamin A +90.9%
Contains more Vitamin E +3200%
Contains more Vitamin C +185.7%
Contains more Vitamin B5 +90.3%
Contains more Vitamin K +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beetroot
Beetroot
4
:
1
Cranberry
Cranberry
Contains more Protein +250%
Contains more Fats +30.8%
Contains more Other +800%
Contains more Carbs +25.2%
Equal in Water - 87.32
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +250%
Contains more Fats +30.8%
Contains more Other +800%
Contains more Carbs +25.2%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beetroot
Beetroot
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +77.8%
Contains less Saturated Fat -70.4%
Equal in Polyunsaturated fat - 0.055
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +77.8%
Contains less Saturated Fat -70.4%
Equal in Polyunsaturated fat - 0.055

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Cranberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beetroot Cranberry Opinion
Net carbs 6.76g 8.37g Cranberry
Protein 1.61g 0.46g Beetroot
Fats 0.17g 0.13g Beetroot
Carbs 9.56g 11.97g Cranberry
Calories 43kcal 46kcal Cranberry
Fructose 0.67g Cranberry
Sugar 6.76g 4.27g Cranberry
Fiber 2.8g 3.6g Cranberry
Calcium 16mg 8mg Beetroot
Iron 0.8mg 0.23mg Beetroot
Magnesium 23mg 6mg Beetroot
Phosphorus 40mg 11mg Beetroot
Potassium 325mg 80mg Beetroot
Sodium 78mg 2mg Cranberry
Zinc 0.35mg 0.09mg Beetroot
Copper 0.075mg 0.056mg Beetroot
Manganese 0.329mg 0.267mg Beetroot
Selenium 0.7µg 0.1µg Beetroot
Vitamin A 33IU 63IU Cranberry
Vitamin A RAE 2µg 3µg Cranberry
Vitamin E 0.04mg 1.32mg Cranberry
Vitamin C 4.9mg 14mg Cranberry
Vitamin B1 0.031mg 0.012mg Beetroot
Vitamin B2 0.04mg 0.02mg Beetroot
Vitamin B3 0.334mg 0.101mg Beetroot
Vitamin B5 0.155mg 0.295mg Cranberry
Vitamin B6 0.067mg 0.057mg Beetroot
Folate 109µg 1µg Beetroot
Vitamin K 0.2µg 5µg Cranberry
Tryptophan 0.019mg 0.003mg Beetroot
Threonine 0.047mg 0.028mg Beetroot
Isoleucine 0.048mg 0.033mg Beetroot
Leucine 0.068mg 0.053mg Beetroot
Lysine 0.058mg 0.039mg Beetroot
Methionine 0.018mg 0.003mg Beetroot
Phenylalanine 0.046mg 0.036mg Beetroot
Valine 0.056mg 0.045mg Beetroot
Histidine 0.021mg 0.018mg Beetroot
Saturated Fat 0.027g 0.008g Cranberry
Monounsaturated Fat 0.032g 0.018g Beetroot
Polyunsaturated fat 0.06g 0.055g Beetroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Beetroot
11%
Cranberry
Minerals Daily Need Coverage Score
19%
Beetroot
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - 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.