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Olive oil vs. Cranberries — In-Depth Nutrition Comparison

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Differences between olive oil and cranberries

  • Olive oil has more vitamin E and vitamin K, while cranberries have more vitamin C, fiber, manganese, copper, and vitamin B5.
  • Olive oil's daily need coverage for vitamin E is 87% higher.
  • Cranberries contain 1726 times less saturated fat than olive oil. Olive oil contains 13.808g of saturated fat, while cranberries contain 0.008g.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of cranberries is 45.

The food types used in this comparison are Oil, olive, salad or cooking and Cranberries, raw.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 IronIron +143.5%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +7900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +987.1%
Contains more Vitamin KVitamin K +1104%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +76823.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +405238.9%
Contains more Poly. FatPolyunsaturated fat +19032.7%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Cranberries DV% diff.
Monounsaturated fat 72.961g 0.018g 182%
Fats 100g 0.13g 154%
Vitamin E 14.35mg 1.32mg 87%
Polyunsaturated fat 10.523g 0.055g 70%
Saturated fat 13.808g 0.008g 63%
Vitamin K 60.2µg 5µg 46%
Calories 884kcal 46kcal 42%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Manganese 0mg 0.267mg 12%
Copper 0mg 0.056mg 6%
Vitamin B5 0mg 0.295mg 6%
Carbs 0g 11.97g 4%
Vitamin B6 0mg 0.057mg 4%
Iron 0.56mg 0.23mg 4%
Potassium 1mg 80mg 2%
Vitamin B2 0mg 0.02mg 2%
Phosphorus 0mg 11mg 2%
Choline 0.3mg 5.5mg 1%
Vitamin B3 0mg 0.101mg 1%
Vitamin B1 0mg 0.012mg 1%
Protein 0g 0.46g 1%
Calcium 1mg 8mg 1%
Magnesium 0mg 6mg 1%
Fructose 0.67g 1%
Zinc 0mg 0.09mg 1%
Net carbs 0g 8.37g N/A
Sugar 0g 4.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0µg 0.1µg 0%
Folate 0µg 1µg 0%
Tryptophan 0mg 0.003mg 0%
Threonine 0mg 0.028mg 0%
Isoleucine 0mg 0.033mg 0%
Leucine 0mg 0.053mg 0%
Lysine 0mg 0.039mg 0%
Methionine 0mg 0.003mg 0%
Phenylalanine 0mg 0.036mg 0%
Valine 0mg 0.045mg 0%
Histidine 0mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil 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
34%
Olive oil
10%
Cranberries
Minerals Daily Need Coverage Score
2%
Olive oil
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 13.8g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $1.4)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.