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Blueberry vs. Cranberry — In-Depth Nutrition Comparison

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How are Blueberry and Cranberry different?

  • Blueberry is richer in Vitamin K, while Cranberry is higher in Vitamin E .
  • Blueberry covers your daily need of Vitamin K 12% more than Cranberry.
  • Blueberry contains 2 times more Sugar than Cranberry. Blueberry contains 9.96g of Sugar, while Cranberry contains 4.27g.

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

Infographic

Blueberry 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.
Contains more Iron +21.7%
Contains less Sodium -50%
Contains more Zinc +77.8%
Contains more Manganese +25.8%
Contains more Calcium +33.3%
Equal in Magnesium - 6
Equal in Phosphorus - 11
Equal in Potassium - 80
Equal in Copper - 0.056
Equal in Selenium - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Iron +21.7%
Contains less Sodium -50%
Contains more Zinc +77.8%
Contains more Manganese +25.8%
Contains more Calcium +33.3%
Equal in Magnesium - 6
Equal in Phosphorus - 11
Equal in Potassium - 80
Equal in Copper - 0.056
Equal in Selenium - 0.1

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.
:
Contains more Vitamin B1 +208.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +313.9%
Contains more Folate +500%
Contains more Vitamin K +286%
Contains more Vitamin A +16.7%
Contains more Vitamin E +131.6%
Contains more Vitamin C +44.3%
Contains more Vitamin B5 +137.9%
Equal in Vitamin B6 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 +208.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +313.9%
Contains more Folate +500%
Contains more Vitamin K +286%
Contains more Vitamin A +16.7%
Contains more Vitamin E +131.6%
Contains more Vitamin C +44.3%
Contains more Vitamin B5 +137.9%
Equal in Vitamin B6 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +60.9%
Contains more Fats +153.8%
Contains more Carbs +21.1%
Contains more Other +91.7%
Equal in Water - 87.32
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 Protein +60.9%
Contains more Fats +153.8%
Contains more Carbs +21.1%
Contains more Other +91.7%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +165.5%
Contains less Saturated Fat -71.4%
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +161.1%
Contains more Polyunsaturated fat +165.5%
Contains less Saturated Fat -71.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +41.9%
Contains more Fructose +641.8%
Contains more Sucrose +45.5%
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +∞%
Contains more Glucose +41.9%
Contains more Fructose +641.8%
Contains more Sucrose +45.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Cranberry Opinion
Net carbs 12.09g 8.37g Blueberry
Protein 0.74g 0.46g Blueberry
Fats 0.33g 0.13g Blueberry
Carbs 14.49g 11.97g Blueberry
Calories 57kcal 46kcal Blueberry
Starch 0.03g 0g Blueberry
Fructose 4.97g 0.67g Blueberry
Sugar 9.96g 4.27g Cranberry
Fiber 2.4g 3.6g Cranberry
Calcium 6mg 8mg Cranberry
Iron 0.28mg 0.23mg Blueberry
Magnesium 6mg 6mg
Phosphorus 12mg 11mg Blueberry
Potassium 77mg 80mg Cranberry
Sodium 1mg 2mg Blueberry
Zinc 0.16mg 0.09mg Blueberry
Copper 0.057mg 0.056mg Blueberry
Manganese 0.336mg 0.267mg Blueberry
Selenium 0.1µg 0.1µg
Vitamin A 54IU 63IU Cranberry
Vitamin A RAE 3µg 3µg
Vitamin E 0.57mg 1.32mg Cranberry
Vitamin C 9.7mg 14mg Cranberry
Vitamin B1 0.037mg 0.012mg Blueberry
Vitamin B2 0.041mg 0.02mg Blueberry
Vitamin B3 0.418mg 0.101mg Blueberry
Vitamin B5 0.124mg 0.295mg Cranberry
Vitamin B6 0.052mg 0.057mg Cranberry
Folate 6µg 1µg Blueberry
Vitamin K 19.3µg 5µg Blueberry
Tryptophan 0.003mg 0.003mg
Threonine 0.02mg 0.028mg Cranberry
Isoleucine 0.023mg 0.033mg Cranberry
Leucine 0.044mg 0.053mg Cranberry
Lysine 0.013mg 0.039mg Cranberry
Methionine 0.012mg 0.003mg Blueberry
Phenylalanine 0.026mg 0.036mg Cranberry
Valine 0.031mg 0.045mg Cranberry
Histidine 0.011mg 0.018mg Cranberry
Saturated Fat 0.028g 0.008g Cranberry
Monounsaturated Fat 0.047g 0.018g Blueberry
Polyunsaturated fat 0.146g 0.055g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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%
Blueberry
11%
Cranberry
Minerals Daily Need Coverage Score
10%
Blueberry
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 8)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.