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Blueberry vs. Cranberries — In-Depth Nutrition Comparison

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How are blueberries and cranberries different?

  • Blueberries are richer in vitamin K, while cranberries are higher in vitamin E.
  • Blueberries cover your daily need for vitamin K, 12% more than cranberries.
  • Blueberries contain 2 times more sugar than cranberries. Blueberries contain 9.96g of sugar, while cranberries contain 4.27g.

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

Infographic

Blueberry vs Cranberries 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" 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 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 more IronIron +21.7%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +25.8%
Contains more CalciumCalcium +33.3%
~equal in Magnesium ~6mg
~equal in Potassium ~80mg
~equal in Copper ~0.056mg
~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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 +208.3%
Contains more Vitamin B2Vitamin B2 +105%
Contains more Vitamin B3Vitamin B3 +313.9%
Contains more Vitamin KVitamin K +286%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +44.3%
Contains more Vitamin EVitamin E +131.6%
Contains more Vitamin B5Vitamin B5 +137.9%
~equal in Vitamin A ~3µg
~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 Blueberry Cranberries DV% diff.
Vitamin K 19.3µg 5µg 12%
Fructose 4.97g 0.67g 5%
Fiber 2.4g 3.6g 5%
Vitamin C 9.7mg 14mg 5%
Vitamin E 0.57mg 1.32mg 5%
Vitamin B5 0.124mg 0.295mg 3%
Manganese 0.336mg 0.267mg 3%
Vitamin B3 0.418mg 0.101mg 2%
Vitamin B2 0.041mg 0.02mg 2%
Vitamin B1 0.037mg 0.012mg 2%
Calories 57kcal 46kcal 1%
Protein 0.74g 0.46g 1%
Polyunsaturated fat 0.146g 0.055g 1%
Zinc 0.16mg 0.09mg 1%
Folate 6µg 1µg 1%
Iron 0.28mg 0.23mg 1%
Carbs 14.49g 11.97g 1%
Fats 0.33g 0.13g 0%
Net carbs 12.09g 8.37g N/A
Magnesium 6mg 6mg 0%
Calcium 6mg 8mg 0%
Potassium 77mg 80mg 0%
Sugar 9.96g 4.27g N/A
Copper 0.057mg 0.056mg 0%
Starch 0.03g 0g 0%
Phosphorus 12mg 11mg 0%
Sodium 1mg 2mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B6 0.052mg 0.057mg 0%
Choline 6mg 5.5mg 0%
Saturated fat 0.028g 0.008g 0%
Monounsaturated fat 0.047g 0.018g 0%
Tryptophan 0.003mg 0.003mg 0%
Threonine 0.02mg 0.028mg 0%
Isoleucine 0.023mg 0.033mg 0%
Leucine 0.044mg 0.053mg 0%
Lysine 0.013mg 0.039mg 0%
Methionine 0.012mg 0.003mg 0%
Phenylalanine 0.026mg 0.036mg 0%
Valine 0.031mg 0.045mg 0%
Histidine 0.011mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +60.9%
Contains more FatsFats +153.8%
Contains more CarbsCarbs +21.1%
Contains more OtherOther +91.7%
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 +161.1%
Contains more Poly. FatPolyunsaturated fat +165.5%
Contains less Sat. FatSaturated fat -71.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +∞%
Contains more GlucoseGlucose +41.9%
Contains more FructoseFructose +641.8%
Contains more SucroseSucrose +45.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.