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Blackberry vs Cranberry - In-Depth Nutrition Comparison

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Important differences between Blackberry and Cranberry

    The food varieties used in the comparison are Blackberries, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

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    Blackberry vs Cranberry infographic
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    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
    :
    Contains more Iron +55%
    Contains more Calcium +11.5%
    Equal in Phosphorus - 21
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
    Contains more Iron +55%
    Contains more Calcium +11.5%
    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
    :
    Contains more Vitamin A +137.8%
    Contains more Vitamin B3 +61.5%
    Contains more Vitamin B2 +207.7%
    Equal in Vitamin C - 21
    Equal in Vitamin B1 - 0.02
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
    Contains more Vitamin A +137.8%
    Contains more Vitamin B3 +61.5%
    Contains more Vitamin B2 +207.7%
    Equal in Vitamin C - 21
    Equal in Vitamin B1 - 0.02

    Vitamin and Mineral Summary Scores

    Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
    Vitamin Summary Score
    18
    Blackberry
    9
    Cranberry
    Mineral Summary Score
    17
    Blackberry
    4
    Cranberry

    Macronutrients Comparison

    Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
    Protein
    8%
    Blackberry
    2%
    Cranberry
    Carbohydrates
    10%
    Blackberry
    12%
    Cranberry
    Fats
    2%
    Blackberry
    2%
    Cranberry

    Comparison summary table

    Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Blackberry Cranberry
    Lower in Cholesterol ok
    Lower in Sugars ok
    Lower in Sodium ok
    Lower in Saturated Fat ok
    Lower in price ok
    Lower in glycemic index ok
    Rich in minerals ok
    Rich in vitamins ok

    Which food is preferable in case of diets?

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

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    Comparison summary

    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food contains less Sugars?
    Cranberry
    Cranberry contains less Sugars (difference - 4.88g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 1mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.014g)
    Which food is cheaper?
    Cranberry
    Cranberry is cheaper (difference - $0.3)
    Which food is lower in glycemic index?
    Blackberry
    Blackberry is lower in glycemic index (difference - 20)
    Which food is richer in minerals?
    Blackberry
    Blackberry is relatively richer in minerals
    Which food is richer in vitamins?
    Blackberry
    Blackberry is relatively richer in vitamins

    All nutrients comparison - raw data values

    In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
    Nutrient Blackberry Cranberry Opinion
    Calories 43 55 Cranberry
    Protein 1.39 0.4 Blackberry
    Fats 0.49 0.5 Cranberry
    Vitamin C 21 21
    Carbs 9.61 12.2 Cranberry
    Cholesterol 0 Cranberry
    Vitamin D 0 Blackberry
    Iron 0.62 0.4 Blackberry
    Calcium 29 26 Blackberry
    Potassium 162 Blackberry
    Magnesium 20 Blackberry
    Sugars 4.88 Cranberry
    Fiber 5.3 Blackberry
    Copper 0.165 Blackberry
    Zinc 0.53 Blackberry
    Starch 0 Blackberry
    Phosphorus 22 21 Blackberry
    Sodium 1 Cranberry
    Vitamin A 214 90 Blackberry
    Vitamin E 1.17 Blackberry
    Vitamin D 0 Blackberry
    Vitamin B1 0.02 0.02
    Vitamin B2 0.026 0.08 Cranberry
    Vitamin B3 0.646 0.4 Blackberry
    Vitamin B5 0.276 Blackberry
    Vitamin B6 0.03 Blackberry
    Vitamin B12 0 Blackberry
    Vitamin K 19.8 Blackberry
    Folate 25 Blackberry
    Trans Fat 0 Cranberry
    Saturated Fat 0.014 Cranberry
    Monounsaturated Fat 0.047 Blackberry
    Polyunsaturated fat 0.28 Blackberry
    Tryptophan
    Threonine
    Isoleucine
    Leucine
    Lysine
    Methionine
    Phenylalanine
    Valine
    Histidine
    Fructose 2.4 Blackberry

    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 of the foods presented on this page can be found below.

    1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.