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  6. Blueberries, frozen, unsweetened vs. Cranberries

Blueberries, frozen, unsweetened vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between blueberries, frozen, unsweetened and cranberries

  • Blueberries, frozen, unsweetened has more vitamin K; however, cranberries have more vitamin C, vitamin E, and manganese.
  • Cranberries' daily need coverage for vitamin C is 13% more.
  • Blueberries, frozen, unsweetened has 3 times more vitamin K than cranberries. Blueberries, frozen, unsweetened has 16.4µg of vitamin K, while cranberries have 5µg.
  • Cranberries are lower in sugar.

The food varieties used in the comparison are Blueberries, frozen, unsweetened and Cranberries, raw.

Infographic

Blueberries, frozen, unsweetened 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 3.6% 2.4% 4.8% 6.8% 11% 1.9% 4.7% 0.13% 19% 0.55%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +27.8%
Contains more CopperCopper +69.7%
Contains more ZincZinc +28.6%
Contains more ManganeseManganese +81.6%
~equal in Calcium ~8mg
~equal in Phosphorus ~11mg
~equal in Selenium ~0.1µg

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 8.3% 0.67% 9.6% 0% 8% 8.5% 9.8% 7.5% 14% 0% 41% 5.3% 2.8%
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 +166.7%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +414.9%
Contains more Vitamin KVitamin K +228%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +460%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B5Vitamin B5 +136%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

All nutrients comparison - raw data values

Nutrient Blueberries, frozen, unsweetened Cranberries DV% diff.
Vitamin C 2.5mg 14mg 13%
Vitamin K 16.4µg 5µg 10%
Vitamin E 0.48mg 1.32mg 6%
Manganese 0.147mg 0.267mg 5%
Fiber 2.7g 3.6g 4%
Copper 0.033mg 0.056mg 3%
Vitamin B5 0.125mg 0.295mg 3%
Vitamin B3 0.52mg 0.101mg 3%
Vitamin B1 0.032mg 0.012mg 2%
Folate 7µg 1µg 2%
Polyunsaturated fat 0.279g 0.055g 1%
Vitamin B2 0.037mg 0.02mg 1%
Fructose 0.67g 1%
Fats 0.64g 0.13g 1%
Iron 0.18mg 0.23mg 1%
Potassium 54mg 80mg 1%
Calories 51kcal 46kcal 0%
Protein 0.42g 0.46g 0%
Net carbs 9.47g 8.37g N/A
Carbs 12.17g 11.97g 0%
Magnesium 5mg 6mg 0%
Calcium 8mg 8mg 0%
Sugar 8.45g 4.27g N/A
Zinc 0.07mg 0.09mg 0%
Phosphorus 11mg 11mg 0%
Sodium 1mg 2mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B6 0.059mg 0.057mg 0%
Choline 5.1mg 5.5mg 0%
Saturated fat 0.053g 0.008g 0%
Monounsaturated fat 0.091g 0.018g 0%
Tryptophan 0.002mg 0.003mg 0%
Threonine 0.012mg 0.028mg 0%
Isoleucine 0.013mg 0.033mg 0%
Leucine 0.025mg 0.053mg 0%
Lysine 0.008mg 0.039mg 0%
Methionine 0.007mg 0.003mg 0%
Phenylalanine 0.015mg 0.036mg 0%
Valine 0.018mg 0.045mg 0%
Histidine 0.006mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.42 g
Fats: 0.64 g
Carbs: 12.17 g
Water: 86.59 g
Other: 0.18 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 FatsFats +392.3%
Contains more OtherOther +50%
~equal in Protein ~0.46g
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 66%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.091 g
Polyunsaturated fat: Poly. Fat 0.279 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 +405.6%
Contains more Poly. FatPolyunsaturated fat +407.3%
Contains less Sat. FatSaturated fat -84.9%

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. Blueberries, frozen, unsweetened - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173950/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.