Cranberry sauce vs. Dates — In-Depth Nutrition Comparison
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How are cranberry sauce and dates different?
- Cranberry sauce is richer in vitamin E, while dates are higher in fiber, copper, potassium, vitamin B6, magnesium, phosphorus, manganese, iron, and vitamin B3.
- Dates cover your daily need for fiber, 28% more than cranberry sauce.
- Cranberry sauce contains 19 times more vitamin E than dates. Cranberry sauce contains 0.93mg of vitamin E, while dates contain 0.05mg.
Cranberry sauce, canned, sweetened and Dates, deglet noor types were used in this article.
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.
| Contains more MagnesiumMagnesium | +2050% |
| Contains more CalciumCalcium | +1200% |
| Contains more PotassiumPotassium | +2242.9% |
| Contains more IronIron | +148.8% |
| Contains more CopperCopper | +692.3% |
| Contains more ZincZinc | +866.7% |
| Contains more PhosphorusPhosphorus | +1450% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +258.9% |
| Contains more SeleniumSelenium | +650% |
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 CVitamin C | +150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1760% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +214.3% |
| Contains more Vitamin B3Vitamin B3 | +1174% |
| Contains more Vitamin B6Vitamin B6 | +1078.6% |
| Contains more Vitamin KVitamin K | +92.9% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +65.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.1g | 8g | 28% |
| Copper | 0.026mg | 0.206mg | 20% |
| Potassium | 28mg | 656mg | 18% |
| Fructose | 9.75g | 19.56g | 12% |
| Vitamin B6 | 0.014mg | 0.165mg | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Carbs | 40.4g | 75.03g | 12% |
| Magnesium | 2mg | 43mg | 10% |
| Phosphorus | 4mg | 62mg | 8% |
| Manganese | 0.073mg | 0.262mg | 8% |
| Iron | 0.41mg | 1.02mg | 8% |
| Vitamin B3 | 0.1mg | 1.274mg | 7% |
| Vitamin E | 0.93mg | 0.05mg | 6% |
| Calories | 159kcal | 282kcal | 6% |
| Folate | 1µg | 19µg | 5% |
| Selenium | 0.4µg | 3µg | 5% |
| Calcium | 3mg | 39mg | 4% |
| Vitamin B1 | 0.015mg | 0.052mg | 3% |
| Protein | 0.9g | 2.45g | 3% |
| Vitamin B2 | 0.021mg | 0.066mg | 3% |
| Zinc | 0.03mg | 0.29mg | 2% |
| Vitamin C | 1mg | 0.4mg | 1% |
| Vitamin K | 1.4µg | 2.7µg | 1% |
| Fats | 0.15g | 0.39g | 0% |
| Net carbs | 39.3g | 67.03g | N/A |
| Sugar | 31.75g | 63.35g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Choline | 3.8mg | 6.3mg | 0% |
| Saturated fat | 0.007g | 0.032g | 0% |
| Monounsaturated fat | 0.007g | 0.036g | 0% |
| Polyunsaturated fat | 0.031g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.9 g
Fats:
0.15 g
Carbs:
40.4 g
Water:
58.45 g
Other:
0.1 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more WaterWater | +184.7% |
| Contains more ProteinProtein | +172.2% |
| Contains more FatsFats | +160% |
| Contains more CarbsCarbs | +85.7% |
| Contains more OtherOther | +1500% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -78.1% |
| Contains more Poly. FatPolyunsaturated fat | +63.2% |
| Contains more Mono. FatMonounsaturated fat | +414.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more MaltoseMaltose | +3608.3% |
| Contains more SucroseSucrose | +23740% |
| Contains more GlucoseGlucose | +13.9% |
| Contains more FructoseFructose | +100.6% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
