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  6. Broccoli vs. Cranberry

Broccoli vs. Cranberry — In-Depth Nutrition Comparison

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How are Broccoli and Cranberry different?

  • Broccoli is higher than Cranberry in Vitamin C, Vitamin K, Folate, Vitamin B6, Phosphorus, Vitamin B2, Potassium, Iron, and Vitamin B5.
  • Broccoli covers your daily need of Vitamin C 84% more than Cranberry.
  • Broccoli contains 63 times more Folate than Cranberry. Broccoli contains 63µg of Folate, while Cranberry contains 1µg.

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

Infographic

Broccoli vs Cranberry 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.
Broccoli
Broccoli
7
:
3
Cranberry
Cranberry
Contains more Calcium +487.5%
Contains more Iron +217.4%
Contains more Magnesium +250%
Contains more Phosphorus +500%
Contains more Potassium +295%
Contains more Zinc +355.6%
Contains more Selenium +2400%
Contains less Sodium -93.9%
Contains more Copper +14.3%
Contains more Manganese +27.1%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +487.5%
Contains more Iron +217.4%
Contains more Magnesium +250%
Contains more Phosphorus +500%
Contains more Potassium +295%
Contains more Zinc +355.6%
Contains more Selenium +2400%
Contains less Sodium -93.9%
Contains more Copper +14.3%
Contains more Manganese +27.1%

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.
Broccoli
Broccoli
9
:
1
Cranberry
Cranberry
Contains more Vitamin A +888.9%
Contains more Vitamin C +537.1%
Contains more Vitamin B1 +491.7%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +532.7%
Contains more Vitamin B5 +94.2%
Contains more Vitamin B6 +207%
Contains more Folate +6200%
Contains more Vitamin K +1932%
Contains more Vitamin E +69.2%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +888.9%
Contains more Vitamin C +537.1%
Contains more Vitamin B1 +491.7%
Contains more Vitamin B2 +485%
Contains more Vitamin B3 +532.7%
Contains more Vitamin B5 +94.2%
Contains more Vitamin B6 +207%
Contains more Folate +6200%
Contains more Vitamin K +1932%
Contains more Vitamin E +69.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
4
:
1
Cranberry
Cranberry
Contains more Protein +513%
Contains more Fats +184.6%
Contains more Other +625%
Contains more Carbs +80.3%
Equal in Water - 87.32
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +513%
Contains more Fats +184.6%
Contains more Other +625%
Contains more Carbs +80.3%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
0
:
3
Cranberry
Cranberry
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +44.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +63.6%
Contains more Polyunsaturated fat +44.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Cranberry
Cranberry
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +60%
Contains more Glucose +602%
Equal in Fructose - 0.67
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Cranberry
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 Lactose +∞%
Contains more Maltose +∞%
Contains more Sucrose +60%
Contains more Glucose +602%
Equal in Fructose - 0.67

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Cranberry Opinion
Net carbs 4.04g 8.37g Cranberry
Protein 2.82g 0.46g Broccoli
Fats 0.37g 0.13g Broccoli
Carbs 6.64g 11.97g Cranberry
Calories 34kcal 46kcal Cranberry
Fructose 0.68g 0.67g Broccoli
Sugar 1.7g 4.27g Broccoli
Fiber 2.6g 3.6g Cranberry
Calcium 47mg 8mg Broccoli
Iron 0.73mg 0.23mg Broccoli
Magnesium 21mg 6mg Broccoli
Phosphorus 66mg 11mg Broccoli
Potassium 316mg 80mg Broccoli
Sodium 33mg 2mg Cranberry
Zinc 0.41mg 0.09mg Broccoli
Copper 0.049mg 0.056mg Cranberry
Manganese 0.21mg 0.267mg Cranberry
Selenium 2.5µg 0.1µg Broccoli
Vitamin A 623IU 63IU Broccoli
Vitamin A RAE 31µg 3µg Broccoli
Vitamin E 0.78mg 1.32mg Cranberry
Vitamin C 89.2mg 14mg Broccoli
Vitamin B1 0.071mg 0.012mg Broccoli
Vitamin B2 0.117mg 0.02mg Broccoli
Vitamin B3 0.639mg 0.101mg Broccoli
Vitamin B5 0.573mg 0.295mg Broccoli
Vitamin B6 0.175mg 0.057mg Broccoli
Folate 63µg 1µg Broccoli
Vitamin K 101.6µg 5µg Broccoli
Tryptophan 0.033mg 0.003mg Broccoli
Threonine 0.088mg 0.028mg Broccoli
Isoleucine 0.079mg 0.033mg Broccoli
Leucine 0.129mg 0.053mg Broccoli
Lysine 0.135mg 0.039mg Broccoli
Methionine 0.038mg 0.003mg Broccoli
Phenylalanine 0.117mg 0.036mg Broccoli
Valine 0.125mg 0.045mg Broccoli
Histidine 0.059mg 0.018mg Broccoli
Saturated Fat 0.039g 0.008g Cranberry
Monounsaturated Fat 0.011g 0.018g Cranberry
Polyunsaturated fat 0.038g 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
11%
Cranberry
Minerals Daily Need Coverage Score
19%
Broccoli
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.57g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.