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Brown sugar vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between brown sugar and cranberries

  • Brown sugar has more calcium and iron; however, cranberries have more vitamin C, fiber, manganese, and vitamin E.
  • Cranberries' daily need coverage for vitamin C is 16% more.
  • Brown sugar has 23 times more sugar than cranberries. Brown sugar has 97.02g of sugar, while cranberries have 4.27g.
  • Brown sugar has a higher glycemic index than cranberries.

The food varieties used in the comparison are Sugars, brown and Cranberries, raw.

Infographic

Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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 +50%
Contains more CalciumCalcium +937.5%
Contains more PotassiumPotassium +66.3%
Contains more IronIron +208.7%
Contains more SeleniumSelenium +1100%
Contains more CopperCopper +19.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +317.2%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
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% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 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 CarbsCarbs +719.5%
Contains more OtherOther +275%
Contains more ProteinProtein +283.3%
Contains more FatsFats +∞%
Contains more WaterWater +6416.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 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 SucroseSucrose +59000%
Contains more FructoseFructose +65.7%
Contains more GlucoseGlucose +154.8%
~equal in Starch ~0g
~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.
Brown sugar Cranberries
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brown sugar Cranberries DV% diff.
Carbs 98.09g 11.97g 29%
Calories 380kcal 46kcal 17%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Vitamin E 0mg 1.32mg 9%
Manganese 0.064mg 0.267mg 9%
Calcium 83mg 8mg 8%
Iron 0.71mg 0.23mg 6%
Vitamin K 0µg 5µg 4%
Vitamin B5 0.132mg 0.295mg 3%
Potassium 133mg 80mg 2%
Vitamin B2 0mg 0.02mg 2%
Selenium 1.2µg 0.1µg 2%
Choline 2.3mg 5.5mg 1%
Vitamin B6 0.041mg 0.057mg 1%
Protein 0.12g 0.46g 1%
Vitamin B1 0mg 0.012mg 1%
Fructose 1.11g 0.67g 1%
Phosphorus 4mg 11mg 1%
Zinc 0.03mg 0.09mg 1%
Copper 0.047mg 0.056mg 1%
Sodium 28mg 2mg 1%
Magnesium 9mg 6mg 1%
Fats 0g 0.13g 0%
Net carbs 98.09g 8.37g N/A
Sugar 97.02g 4.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.11mg 0.101mg 0%
Folate 1µg 1µg 0%
Saturated fat 0g 0.008g 0%
Monounsaturated fat 0g 0.018g 0%
Polyunsaturated fat 0g 0.055g 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
Brown sugar 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
2%
Brown sugar
10%
Cranberries
Minerals Daily Need Coverage Score
11%
Brown sugar
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 92.75g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.008g)
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 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.

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.