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Chokecherries vs. Cranberries — In-Depth Nutrition Comparison

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What are the differences between Chokecherries and Cranberries?

  • Chokecherries are higher in Fiber, Vitamin K, Vitamin B6, and Potassium, however, Cranberries are richer in Vitamin C.
  • Chokecherries' daily need coverage for Fiber is 54% more.
  • Cranberries contain 7 times less Vitamin B3 than Chokecherries. Chokecherries contain 0.672mg of Vitamin B3, while Cranberries contain 0.101mg.

We used Chokecherries, raw, pitted (Shoshone Bannock) and Cranberries, raw types in this article.

Infographic

Chokecherries vs Cranberries infographic
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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 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
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 +250%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +286.3%
Contains more IronIron +73.9%
Contains more CopperCopper +21.4%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +309.1%
Contains more SeleniumSelenium +1600%
Contains more ManganeseManganese +39.1%
~equal in Sodium ~2mg

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 2.3% 2.6% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
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 +141.7%
Contains more Vitamin B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +565.3%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +238.6%
Contains more Vitamin KVitamin K +486%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +46.5%
Contains more Vitamin EVitamin E +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 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 +528.3%
Contains more FatsFats +653.8%
Contains more CarbsCarbs +183%
Contains more OtherOther +525%
Contains more WaterWater +42%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 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 +157.3%
Contains more FructoseFructose +703%
Contains more SucroseSucrose +∞%
~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.
Chokecherries Cranberries
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chokecherries Cranberries Opinion
Calories 156kcal 46kcal Chokecherries
Protein 2.89g 0.46g Chokecherries
Fats 0.98g 0.13g Chokecherries
Vitamin C 0.7mg 14mg Cranberries
Net carbs 16.88g 8.37g Chokecherries
Carbs 33.88g 11.97g Chokecherries
Magnesium 21mg 6mg Chokecherries
Calcium 40mg 8mg Chokecherries
Potassium 309mg 80mg Chokecherries
Iron 0.4mg 0.23mg Chokecherries
Sugar 14.22g 4.27g Cranberries
Fiber 17g 3.6g Chokecherries
Copper 0.068mg 0.056mg Chokecherries
Zinc 0.19mg 0.09mg Chokecherries
Starch 0.87g 0g Chokecherries
Phosphorus 45mg 11mg Chokecherries
Sodium 2mg 2mg
Vitamin A 43IU 63IU Cranberries
Vitamin A 2µg 3µg Cranberries
Vitamin E 0.75mg 1.32mg Cranberries
Manganese 0.192mg 0.267mg Cranberries
Selenium 1.7µg 0.1µg Chokecherries
Vitamin B1 0.029mg 0.012mg Chokecherries
Vitamin B2 0.058mg 0.02mg Chokecherries
Vitamin B3 0.672mg 0.101mg Chokecherries
Vitamin B5 0.33mg 0.295mg Chokecherries
Vitamin B6 0.193mg 0.057mg Chokecherries
Vitamin K 29.3µg 5µg Chokecherries
Folate 10µg 1µg Chokecherries
Choline 5.5mg Cranberries
Saturated Fat 0.008g Chokecherries
Monounsaturated Fat 0.018g Cranberries
Polyunsaturated fat 0.055g Cranberries
Tryptophan 0.003mg Cranberries
Threonine 0.028mg Cranberries
Isoleucine 0.033mg Cranberries
Leucine 0.053mg Cranberries
Lysine 0.039mg Cranberries
Methionine 0.003mg Cranberries
Phenylalanine 0.036mg Cranberries
Valine 0.045mg Cranberries
Histidine 0.018mg Cranberries
Fructose 5.38g 0.67g Chokecherries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chokecherries 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
15%
Chokecherries
10%
Cranberries
Minerals Daily Need Coverage Score
15%
Chokecherries
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 9.95g)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.