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  6. Blueberry vs. Cranberries

Blueberry vs. Cranberries — In-Depth Nutrition Comparison

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How are Blueberry and Cranberries different?

  • Blueberry is richer in Vitamin K, while Cranberries are higher in Vitamin E.
  • Blueberry covers your daily need of Vitamin K 12% more than Cranberries.
  • Blueberry contains 2 times more Sugar than Cranberries. Blueberry contains 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
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 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% 3.2% 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% 3.8% 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 AVitamin A +16.7%
Contains more Vitamin EVitamin E +131.6%
Contains more Vitamin B5Vitamin B5 +137.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Cranberries
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 Cranberries Opinion
Calories 57kcal 46kcal Blueberry
Protein 0.74g 0.46g Blueberry
Fats 0.33g 0.13g Blueberry
Vitamin C 9.7mg 14mg Cranberries
Net carbs 12.09g 8.37g Blueberry
Carbs 14.49g 11.97g Blueberry
Magnesium 6mg 6mg
Calcium 6mg 8mg Cranberries
Potassium 77mg 80mg Cranberries
Iron 0.28mg 0.23mg Blueberry
Sugar 9.96g 4.27g Cranberries
Fiber 2.4g 3.6g Cranberries
Copper 0.057mg 0.056mg Blueberry
Zinc 0.16mg 0.09mg Blueberry
Starch 0.03g 0g Blueberry
Phosphorus 12mg 11mg Blueberry
Sodium 1mg 2mg Blueberry
Vitamin A 54IU 63IU Cranberries
Vitamin A 3µg 3µg
Vitamin E 0.57mg 1.32mg Cranberries
Manganese 0.336mg 0.267mg Blueberry
Selenium 0.1µg 0.1µg
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 Cranberries
Vitamin B6 0.052mg 0.057mg Cranberries
Vitamin K 19.3µg 5µg Blueberry
Folate 6µg 1µg Blueberry
Choline 6mg 5.5mg Blueberry
Saturated Fat 0.028g 0.008g Cranberries
Monounsaturated Fat 0.047g 0.018g Blueberry
Polyunsaturated fat 0.146g 0.055g Blueberry
Tryptophan 0.003mg 0.003mg
Threonine 0.02mg 0.028mg Cranberries
Isoleucine 0.023mg 0.033mg Cranberries
Leucine 0.044mg 0.053mg Cranberries
Lysine 0.013mg 0.039mg Cranberries
Methionine 0.012mg 0.003mg Blueberry
Phenylalanine 0.026mg 0.036mg Cranberries
Valine 0.031mg 0.045mg Cranberries
Histidine 0.011mg 0.018mg Cranberries
Fructose 4.97g 0.67g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Blueberry
10%
Cranberries
Minerals Daily Need Coverage Score
10%
Blueberry
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 8)
Which food is cheaper?
Cranberries
Cranberries 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. 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.