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

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 B1 +208.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +313.9%
Contains more Vitamin K +286%
Contains more Folate +500%
Contains more Vitamin C +44.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +131.6%
Contains more Vitamin B5 +137.9%
Equal in Vitamin B6 - 0.057
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 4% 12% 0% 10% 10% 8% 8% 12% 0% 49% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 47% 4% 27% 0% 3% 5% 2% 18% 14% 0% 13% 1%
Contains more Vitamin B1 +208.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +313.9%
Contains more Vitamin K +286%
Contains more Folate +500%
Contains more Vitamin C +44.3%
Contains more Vitamin A +16.7%
Contains more Vitamin E +131.6%
Contains more Vitamin B5 +137.9%
Equal in Vitamin B6 - 0.057

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
12
Blueberry
11
Cranberry
Mineral Summary Score
7
Blueberry
6
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
4%
Blueberry
3%
Cranberry
Carbohydrates
14%
Blueberry
12%
Cranberry
Fats
2%
Blueberry
1%
Cranberry

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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 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.

All nutrients comparison - raw data values

Nutrient Blueberry Cranberry Opinion
Calories 57 46 Blueberry
Protein 0.74 0.46 Blueberry
Fats 0.33 0.13 Blueberry
Vitamin C 9.7 14 Cranberry
Carbs 14.49 11.97 Blueberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.23 Blueberry
Calcium 6 8 Cranberry
Potassium 77 80 Cranberry
Magnesium 6 6
Sugar 9.96 4.27 Cranberry
Fiber 2.4 3.6 Cranberry
Copper 0.057 0.056 Blueberry
Zinc 0.16 0.09 Blueberry
Starch 0.03 0 Blueberry
Phosphorus 12 11 Blueberry
Sodium 1 2 Blueberry
Vitamin A 54 63 Cranberry
Vitamin E 0.57 1.32 Cranberry
Vitamin D 0 0
Vitamin B1 0.037 0.012 Blueberry
Vitamin B2 0.041 0.02 Blueberry
Vitamin B3 0.418 0.101 Blueberry
Vitamin B5 0.124 0.295 Cranberry
Vitamin B6 0.052 0.057 Cranberry
Vitamin B12 0 0
Vitamin K 19.3 5 Blueberry
Folate 6 1 Blueberry
Trans Fat 0 0
Saturated Fat 0.028 0.008 Cranberry
Monounsaturated Fat 0.047 0.018 Blueberry
Polyunsaturated fat 0.146 0.055 Blueberry
Tryptophan 0.003 0.003
Threonine 0.02 0.028 Cranberry
Isoleucine 0.023 0.033 Cranberry
Leucine 0.044 0.053 Cranberry
Lysine 0.013 0.039 Cranberry
Methionine 0.012 0.003 Blueberry
Phenylalanine 0.026 0.036 Cranberry
Valine 0.031 0.045 Cranberry
Histidine 0.011 0.018 Cranberry
Fructose 4.97 0.67 Blueberry

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. 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.