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  6. Boysenberry vs. Cranberries

Boysenberry vs. Cranberries — In-Depth Nutrition Comparison

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A recap on the 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1% 17% 13% 8.5% 14% 15% 13% 0% 20% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 47% 0% 1% 26% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75%
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 Vitamin CVitamin C +351.6%
Contains more Vitamin EVitamin E +51.7%
Contains more Vitamin B5Vitamin B5 +18%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Cranberries DV% diff.
Folate 63µg 1µg 16%
Vitamin C 3.1mg 14mg 12%
Manganese 0.547mg 0.267mg 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%
Phosphorus 27mg 11mg 2%
Vitamin K 7.8µg 5µg 2%
Protein 1.1g 0.46g 1%
Zinc 0.22mg 0.09mg 1%
Vitamin B2 0.037mg 0.02mg 1%
Vitamin B5 0.25mg 0.295mg 1%
Choline 10.2mg 5.5mg 1%
Polyunsaturated fat 0.148g 0.055g 1%
Fructose 0.67g 1%
Calories 50kcal 46kcal 0%
Protein per 100 calories 2.2g 1g N/A
Calories per 10 g protein 455kcal 1000kcal N/A
Weight per 100 calories 200g 217g N/A
Fats 0.26g 0.13g 0%
Net carbs 6.89g 8.37g N/A
Carbs 12.19g 11.97g 0%
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%

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%
~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%

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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. 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.