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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).

    Infographic

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

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

    All nutrients comparison - raw data values

    Nutrient Blackberry Cranberry Opinion
    Net carbs 4.31g 12.2g Cranberry
    Protein 1.39g 0.4g Blackberry
    Fats 0.49g 0.5g Cranberry
    Carbs 9.61g 12.2g Cranberry
    Calories 43kcal 55kcal Cranberry
    Starch 0g g Blackberry
    Fructose 2.4g g Blackberry
    Sugar 4.88g g Cranberry
    Fiber 5.3g g Blackberry
    Calcium 29mg 26mg Blackberry
    Iron 0.62mg 0.4mg Blackberry
    Magnesium 20mg mg Blackberry
    Phosphorus 22mg 21mg Blackberry
    Potassium 162mg mg Blackberry
    Sodium 1mg mg Cranberry
    Zinc 0.53mg mg Blackberry
    Copper 0.165mg mg Blackberry
    Vitamin A 214IU 90IU Blackberry
    Vitamin E 1.17mg mg Blackberry
    Vitamin D 0IU IU Blackberry
    Vitamin D 0µg µg Blackberry
    Vitamin C 21mg 21mg
    Vitamin B1 0.02mg 0.02mg
    Vitamin B2 0.026mg 0.08mg Cranberry
    Vitamin B3 0.646mg 0.4mg Blackberry
    Vitamin B5 0.276mg mg Blackberry
    Vitamin B6 0.03mg mg Blackberry
    Folate 25µg µg Blackberry
    Vitamin B12 0µg µg Blackberry
    Vitamin K 19.8µg µg Blackberry
    Tryptophan mg mg
    Threonine mg mg
    Isoleucine mg mg
    Leucine mg mg
    Lysine mg mg
    Methionine mg mg
    Phenylalanine mg mg
    Valine mg mg
    Histidine mg mg
    Cholesterol 0mg mg Cranberry
    Trans Fat 0g g Cranberry
    Saturated Fat 0.014g g Cranberry
    Monounsaturated Fat 0.047g g Blackberry
    Polyunsaturated fat 0.28g g Blackberry

    Which food is preferable for your diet?

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

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    Vitamin and Mineral Summary Scores

    The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
    Protein
    8%
    Blackberry
    2%
    Cranberry
    Carbohydrates
    10%
    Blackberry
    12%
    Cranberry
    Fats
    2%
    Blackberry
    2%
    Cranberry

    Comparison summary

    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 4.88g)
    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 - 0.014g)
    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

    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. 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.