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Black pepper vs. Cranberries — In-Depth Nutrition Comparison

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How are black pepper and cranberries different?

  • Black pepper is higher than cranberries in manganese, copper, vitamin K, iron, fiber, calcium, magnesium, potassium, vitamin B5, and phosphorus.
  • Black pepper covers your daily need for manganese, 543% more than cranberries.
  • Black pepper contains 55 times more calcium than cranberries. Black pepper contains 443mg of calcium, while cranberries contain 8mg.
  • Cranberries have a higher glycemic index (45) than black pepper (32).

Spices, pepper, black and Cranberries, raw types were used in this article.

Infographic

Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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 +2750%
Contains more CalciumCalcium +5437.5%
Contains more PotassiumPotassium +1561.3%
Contains more IronIron +4121.7%
Contains more CopperCopper +2275%
Contains more ZincZinc +1222.2%
Contains more PhosphorusPhosphorus +1336.4%
Contains more ManganeseManganese +4676.4%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -90%

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 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
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 AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +1031.7%
Contains more Vitamin B5Vitamin B5 +374.2%
Contains more Vitamin B6Vitamin B6 +410.5%
Contains more Vitamin KVitamin K +3174%
Contains more FolateFolate +1600%
Contains more CholineCholine +105.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +26.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +2158.7%
Contains more FatsFats +2407.7%
Contains more CarbsCarbs +434.3%
Contains more OtherOther +8183.3%
Contains more WaterWater +600.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 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 +4005.6%
Contains more Poly. FatPolyunsaturated fat +1714.5%
Contains less Sat. FatSaturated fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +700%
Contains more GlucoseGlucose +1333.3%
Contains more FructoseFructose +191.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Cranberries DV% diff.
Manganese 12.753mg 0.267mg 543%
Copper 1.33mg 0.056mg 142%
Vitamin K 163.7µg 5µg 132%
Iron 9.71mg 0.23mg 119%
Fiber 25.3g 3.6g 87%
Calcium 443mg 8mg 44%
Magnesium 171mg 6mg 39%
Potassium 1329mg 80mg 37%
Vitamin B5 1.399mg 0.295mg 22%
Phosphorus 158mg 11mg 21%
Protein 10.39g 0.46g 20%
Vitamin B6 0.291mg 0.057mg 18%
Carbs 63.95g 11.97g 17%
Vitamin C 0mg 14mg 16%
Vitamin B2 0.18mg 0.02mg 12%
Calories 251kcal 46kcal 10%
Zinc 1.19mg 0.09mg 10%
Selenium 4.9µg 0.1µg 9%
Vitamin B1 0.108mg 0.012mg 8%
Vitamin B3 1.143mg 0.101mg 7%
Polyunsaturated fat 0.998g 0.055g 6%
Saturated fat 1.392g 0.008g 6%
Fats 3.26g 0.13g 5%
Folate 17µg 1µg 4%
Vitamin A 27µg 3µg 3%
Vitamin E 1.04mg 1.32mg 2%
Monounsaturated fat 0.739g 0.018g 2%
Choline 11.3mg 5.5mg 1%
Sodium 20mg 2mg 1%
Fructose 0.23g 0.67g 1%
Net carbs 38.65g 8.37g N/A
Sugar 0.64g 4.27g N/A
Tryptophan 0.058mg 0.003mg 0%
Threonine 0.244mg 0.028mg 0%
Isoleucine 0.366mg 0.033mg 0%
Leucine 1.014mg 0.053mg 0%
Lysine 0.244mg 0.039mg 0%
Methionine 0.096mg 0.003mg 0%
Phenylalanine 0.446mg 0.036mg 0%
Valine 0.547mg 0.045mg 0%
Histidine 0.159mg 0.018mg 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper 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
54%
Black pepper
10%
Cranberries
Minerals Daily Need Coverage Score
297%
Black pepper
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 1.384g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 3.63g)
Which food is lower in glycemic index?
Black pepper
Black pepper is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper 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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.