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Common plum vs Cranberry - In-Depth Nutrition Comparison

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How are Common plum and Cranberry different?

  • Cranberry has more Vitamin C than Common plum.
  • Daily need coverage for Vitamin C from Cranberry is 13% higher.

Plums, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) are the varieties used in this article.

Infographic

Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +333.3%
Contains more Iron +135.3%
Contains more Phosphorus +31.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +333.3%
Contains more Iron +135.3%
Contains more Phosphorus +31.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +207.7%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +207.7%
Equal in Vitamin B3 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Cranberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Common plum Cranberry Opinion
Net carbs 10.02g 12.2g Cranberry
Protein 0.7g 0.4g Common plum
Fats 0.28g 0.5g Cranberry
Carbs 11.42g 12.2g Cranberry
Calories 46kcal 55kcal Cranberry
Starch 0g g Common plum
Fructose 3.07g g Common plum
Sugar 9.92g g Cranberry
Fiber 1.4g g Common plum
Calcium 6mg 26mg Cranberry
Iron 0.17mg 0.4mg Cranberry
Magnesium 7mg mg Common plum
Phosphorus 16mg 21mg Cranberry
Potassium 157mg mg Common plum
Sodium 0mg mg Cranberry
Zinc 0.1mg mg Common plum
Copper 0.057mg mg Common plum
Vitamin A 345IU 90IU Common plum
Vitamin E 0.26mg mg Common plum
Vitamin D 0IU IU Common plum
Vitamin D 0µg µg Common plum
Vitamin C 9.5mg 21mg Cranberry
Vitamin B1 0.028mg 0.02mg Common plum
Vitamin B2 0.026mg 0.08mg Cranberry
Vitamin B3 0.417mg 0.4mg Common plum
Vitamin B5 0.135mg mg Common plum
Vitamin B6 0.029mg mg Common plum
Folate 5µg µg Common plum
Vitamin B12 0µg µg Common plum
Vitamin K 6.4µg µg Common plum
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.017g g Cranberry
Monounsaturated Fat 0.134g g Common plum
Polyunsaturated fat 0.044g g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
9
Cranberry
Mineral Summary Score
7
Common plum
4
Cranberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
2%
Cranberry
Carbohydrates
11%
Common plum
12%
Cranberry
Fats
1%
Common plum
2%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.92g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 8)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.