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Cranberry sauce vs. Cantaloupe — In-Depth Nutrition Comparison

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Important differences between cranberry sauce and cantaloupe

  • Cranberry sauce has more vitamin E; however, cantaloupe is richer in vitamin C, vitamin A, and potassium.
  • Cantaloupe's daily need coverage for vitamin C is 40% more.
  • Cranberry sauce contains 19 times more Vitamin E than cantaloupe. Cranberry sauce contains 0.93mg of Vitamin E, while cantaloupe contains 0.05mg.
  • Cantaloupe contains less sugar.

The food varieties used in the comparison are Cranberry sauce, canned, sweetened and Melons, cantaloupe, raw.

Infographic

Cranberry sauce vs Cantaloupe 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 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more IronIron +95.2%
Contains less SodiumSodium -68.8%
Contains more ManganeseManganese +78%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +853.6%
Contains more CopperCopper +57.7%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +275%
~equal in Selenium ~0.4µg

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 3.3% 2% 19% 0% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75% 2.1%
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 122% 203% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +1760%
Contains more Vitamin CVitamin C +3570%
Contains more Vitamin AVitamin A +10148.5%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B3Vitamin B3 +634%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin KVitamin K +78.6%
Contains more FolateFolate +2000%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.019mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more CarbsCarbs +395.1%
Contains more FatsFats +26.7%
Contains more WaterWater +54.2%
Contains more OtherOther +560%
~equal in Protein ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 69%
Saturated Fat: Sat. Fat 0.007 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
38% 2% 60%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated Fat -86.3%
Contains more Mono. FatMonounsaturated Fat +133.3%
Contains more Poly. FatPolyunsaturated fat +161.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
55% 31% 14%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 17.45 g
Fructose: 9.75 g
Lactose: 0 g
Maltose: 4.45 g
Galactose: 0 g
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Contains more GlucoseGlucose +1033.1%
Contains more FructoseFructose +421.4%
Contains more MaltoseMaltose +11025%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4250%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry sauce Cantaloupe Opinion
Calories 159kcal 34kcal Cranberry sauce
Protein 0.9g 0.84g Cranberry sauce
Fats 0.15g 0.19g Cantaloupe
Vitamin C 1mg 36.7mg Cantaloupe
Net carbs 39.3g 7.26g Cranberry sauce
Carbs 40.4g 8.16g Cranberry sauce
Magnesium 2mg 12mg Cantaloupe
Calcium 3mg 9mg Cantaloupe
Potassium 28mg 267mg Cantaloupe
Iron 0.41mg 0.21mg Cranberry sauce
Sugar 31.75g 7.86g Cantaloupe
Fiber 1.1g 0.9g Cranberry sauce
Copper 0.026mg 0.041mg Cantaloupe
Zinc 0.03mg 0.18mg Cantaloupe
Starch 0.03g Cantaloupe
Phosphorus 4mg 15mg Cantaloupe
Sodium 5mg 16mg Cranberry sauce
Vitamin A 33IU 3382IU Cantaloupe
Vitamin A 2µg 169µg Cantaloupe
Vitamin E 0.93mg 0.05mg Cranberry sauce
Manganese 0.073mg 0.041mg Cranberry sauce
Selenium 0.4µg 0.4µg
Vitamin B1 0.015mg 0.041mg Cantaloupe
Vitamin B2 0.021mg 0.019mg Cranberry sauce
Vitamin B3 0.1mg 0.734mg Cantaloupe
Vitamin B5 0.105mg Cantaloupe
Vitamin B6 0.014mg 0.072mg Cantaloupe
Vitamin K 1.4µg 2.5µg Cantaloupe
Folate 1µg 21µg Cantaloupe
Choline 3.8mg 7.6mg Cantaloupe
Saturated Fat 0.007g 0.051g Cranberry sauce
Monounsaturated Fat 0.007g 0.003g Cranberry sauce
Polyunsaturated fat 0.031g 0.081g Cantaloupe
Tryptophan 0.002mg Cantaloupe
Threonine 0.017mg Cantaloupe
Isoleucine 0.021mg Cantaloupe
Leucine 0.029mg Cantaloupe
Lysine 0.03mg Cantaloupe
Methionine 0.012mg Cantaloupe
Phenylalanine 0.023mg Cantaloupe
Valine 0.033mg Cantaloupe
Histidine 0.015mg Cantaloupe
Fructose 9.75g 1.87g Cranberry sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry sauce Cantaloupe
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
3%
Cranberry sauce
31%
Cantaloupe
Minerals Daily Need Coverage Score
4%
Cranberry sauce
8%
Cantaloupe

Comparison summary

Which food contains less Sodium?
Cranberry sauce
Cranberry sauce contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cranberry sauce
Cranberry sauce is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Cranberry sauce
Cranberry sauce is lower in glycemic index (difference - 65)
Which food is lower in Sugar?
Cantaloupe
Cantaloupe is lower in Sugar (difference - 23.89g)
Which food is richer in minerals?
Cantaloupe
Cantaloupe is relatively richer in minerals
Which food is richer in vitamins?
Cantaloupe
Cantaloupe is relatively richer in vitamins
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 ($)

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. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/nutrients
  2. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.