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Clementine vs. Cranberry — In-Depth Nutrition Comparison

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Summary of differences between Clementine and Cranberry

  • The amount of Vitamin C, and Vitamin B1 in Clementine is higher than in Cranberry.
  • Clementine covers your daily need of Vitamin C 31% more than Cranberry.
  • Clementine contains 4 times more Vitamin B1 than Cranberry. While Clementine contains 0.086mg of Vitamin B1, Cranberry contains only 0.02mg.

These are the specific foods used in this comparison Clementines, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Clementine 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.
Contains more Calcium +15.4%
Contains more Iron +185.7%
Equal in Phosphorus - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +15.4%
Contains more Iron +185.7%
Equal in Phosphorus - 21

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.
:
Contains more Vitamin C +132.4%
Contains more Vitamin B1 +330%
Contains more Vitamin B3 +59%
Contains more Vitamin B2 +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 8% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +132.4%
Contains more Vitamin B1 +330%
Contains more Vitamin B3 +59%
Contains more Vitamin B2 +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +112.5%
Contains more Other +100%
Contains more Fats +233.3%
Equal in Carbs - 12.2
Equal in Water - 86.7
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +112.5%
Contains more Other +100%
Contains more Fats +233.3%
Equal in Carbs - 12.2
Equal in Water - 86.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clementine Cranberry Opinion
Net carbs 10.32g 12.2g Cranberry
Protein 0.85g 0.4g Clementine
Fats 0.15g 0.5g Cranberry
Carbs 12.02g 12.2g Cranberry
Calories 47kcal 55kcal Cranberry
Fructose 1.64g Clementine
Sugar 9.18g Cranberry
Fiber 1.7g Clementine
Calcium 30mg 26mg Clementine
Iron 0.14mg 0.4mg Cranberry
Magnesium 10mg Clementine
Phosphorus 21mg 21mg
Potassium 177mg Clementine
Sodium 1mg Cranberry
Zinc 0.06mg Clementine
Copper 0.043mg Clementine
Manganese 0.023mg Clementine
Selenium 0.1µg Clementine
Vitamin A 90IU Cranberry
Vitamin E 0.2mg Clementine
Vitamin C 48.8mg 21mg Clementine
Vitamin B1 0.086mg 0.02mg Clementine
Vitamin B2 0.03mg 0.08mg Cranberry
Vitamin B3 0.636mg 0.4mg Clementine
Vitamin B5 0.151mg Clementine
Vitamin B6 0.075mg Clementine
Folate 24µg Clementine
Choline 14mg Clementine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Clementine
8%
Cranberry
Minerals Daily Need Coverage Score
7%
Clementine
3%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.18g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Clementine
Clementine is relatively richer in minerals
Which food is richer in vitamins?
Clementine
Clementine is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.