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Boysenberry vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between boysenberries and cranberries

  • Boysenberries are higher in folate, manganese, iron, and fiber, yet cranberries are higher in vitamin C.
  • Boysenberries cover your daily folate needs 16% more than cranberries.
  • Boysenberries contain 8 times more vitamin B3 than cranberries. While boysenberries contain 0.767mg of vitamin B3, cranberries contain only 0.101mg.
  • The amount of sugar in cranberries is lower.

Food varieties used in this article are Boysenberries, frozen, unsweetened and Cranberries, raw.

Infographic

Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
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 MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +73.8%
Contains more IronIron +269.6%
Contains more CopperCopper +42.9%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +100%

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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
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 +341.7%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +659.4%
Contains more Vitamin KVitamin K +56%
Contains more FolateFolate +6200%
Contains more CholineCholine +85.5%
Contains more Vitamin CVitamin C +351.6%
Contains more Vitamin EVitamin E +51.7%
Contains more Vitamin B5Vitamin B5 +18%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 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 +139.1%
Contains more FatsFats +100%
Contains more OtherOther +358.3%
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 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 +38.9%
Contains more Poly. FatPolyunsaturated fat +169.1%
Contains less Sat. FatSaturated fat -11.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Boysenberry Cranberries DV% diff.
Folate 63µg 1µg 16%
Manganese 0.547mg 0.267mg 12%
Vitamin C 3.1mg 14mg 12%
Iron 0.85mg 0.23mg 8%
Fiber 5.3g 3.6g 7%
Vitamin B3 0.767mg 0.101mg 4%
Copper 0.08mg 0.056mg 3%
Vitamin E 0.87mg 1.32mg 3%
Vitamin B1 0.053mg 0.012mg 3%
Magnesium 16mg 6mg 2%
Calcium 27mg 8mg 2%
Potassium 139mg 80mg 2%
Vitamin K 7.8µg 5µg 2%
Phosphorus 27mg 11mg 2%
Choline 10.2mg 5.5mg 1%
Polyunsaturated fat 0.148g 0.055g 1%
Protein 1.1g 0.46g 1%
Vitamin B5 0.25mg 0.295mg 1%
Vitamin B2 0.037mg 0.02mg 1%
Fructose 0.67g 1%
Zinc 0.22mg 0.09mg 1%
Calories 50kcal 46kcal 0%
Fats 0.26g 0.13g 0%
Carbs 12.19g 11.97g 0%
Net carbs 6.89g 8.37g N/A
Sugar 6.89g 4.27g N/A
Sodium 1mg 2mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B6 0.056mg 0.057mg 0%
Saturated fat 0.009g 0.008g 0%
Monounsaturated fat 0.025g 0.018g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Boysenberry 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
13%
Boysenberry
10%
Cranberries
Minerals Daily Need Coverage Score
18%
Boysenberry
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.001g)
Which food contains less Sodium?
Boysenberry
Boysenberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Boysenberry
Boysenberry is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Boysenberry
Boysenberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.