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  6. Cranberry sauce vs. Watermelon

Cranberry sauce vs. Watermelon — In-Depth Nutrition Comparison

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What are the differences between cranberry sauce and watermelon?

  • Cranberry sauce is higher in vitamin E, yet watermelon is higher in vitamin A and vitamin C.
  • Watermelon's daily need coverage for vitamin A is 11% more.
  • Cranberry sauce has 19 times more vitamin E than watermelon. While cranberry sauce has 0.93mg of vitamin E, watermelon has only 0.05mg.
  • The amount of sugar in watermelon is lower.

We used Cranberry sauce, canned, sweetened and Watermelon, raw types in this article.

Infographic

Cranberry sauce vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more IronIron +70.8%
Contains more ManganeseManganese +92.1%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +61.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -80%
~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% 0.67% 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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +1760%
Contains more Vitamin KVitamin K +1300%
Contains more Vitamin CVitamin C +710%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +78%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~4.1mg

All nutrients comparison - raw data values

Nutrient Cranberry sauce Watermelon DV% diff.
Carbs 40.4g 7.55g 11%
Fructose 9.75g 3.36g 8%
Vitamin C 1mg 8.1mg 8%
Vitamin E 0.93mg 0.05mg 6%
Calories 159kcal 30kcal 6%
Vitamin B5 0.221mg 4%
Fiber 1.1g 0.4g 3%
Vitamin A 2µg 28µg 3%
Vitamin B6 0.014mg 0.045mg 2%
Magnesium 2mg 10mg 2%
Manganese 0.073mg 0.038mg 2%
Vitamin B1 0.015mg 0.033mg 2%
Copper 0.026mg 0.042mg 2%
Iron 0.41mg 0.24mg 2%
Potassium 28mg 112mg 2%
Zinc 0.03mg 0.1mg 1%
Vitamin K 1.4µg 0.1µg 1%
Protein 0.9g 0.61g 1%
Folate 1µg 3µg 1%
Phosphorus 4mg 11mg 1%
Fats 0.15g 0.15g 0%
Net carbs 39.3g 7.15g N/A
Calcium 3mg 7mg 0%
Sugar 31.75g 6.2g N/A
Sodium 5mg 1mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.021mg 0.021mg 0%
Vitamin B3 0.1mg 0.178mg 0%
Choline 3.8mg 4.1mg 0%
Saturated fat 0.007g 0.016g 0%
Monounsaturated fat 0.007g 0.037g 0%
Polyunsaturated fat 0.031g 0.05g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

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% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +435.1%
Contains more WaterWater +56.5%
Contains more OtherOther +140%
~equal in Fats ~0.15g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +428.6%
Contains more Poly. FatPolyunsaturated fat +61.3%

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
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more GlucoseGlucose +1004.4%
Contains more FructoseFructose +190.2%
Contains more MaltoseMaltose +7316.7%
Contains more SucroseSucrose +1110%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.