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Cranberries vs. Apple — In-Depth Nutrition Comparison

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Differences between cranberries and apples

  • Apples contain less vitamin C, manganese, and vitamin E than cranberries.
  • Apples contain 8 times less manganese than cranberries. Cranberries contain 0.267mg of manganese, while apples contain 0.035mg.
  • The amount of sugar in cranberries is lower.

The food types used in this comparison are Cranberries, raw and Apples, raw, with skin.

Infographic

Cranberries vs Apple 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Apple
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +33.3%
Contains more IronIron +91.7%
Contains more CopperCopper +107.4%
Contains more ZincZinc +125%
Contains more ManganeseManganese +662.9%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +33.8%
Contains less SodiumSodium -50%
~equal in Phosphorus ~11mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Apple
Apple
3
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +204.3%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B5Vitamin B5 +383.6%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +127.3%
Contains more CholineCholine +61.8%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +30%
Contains more FolateFolate +200%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.091mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Apple DV% diff.
Manganese 0.267mg 0.035mg 10%
Vitamin C 14mg 4.6mg 10%
Vitamin E 1.32mg 0.18mg 8%
Fructose 0.67g 5.9g 7%
Vitamin B5 0.295mg 0.061mg 5%
Fiber 3.6g 2.4g 5%
Copper 0.056mg 0.027mg 3%
Vitamin K 5µg 2.2µg 2%
Folate 1µg 3µg 1%
Carbs 11.97g 13.81g 1%
Vitamin B6 0.057mg 0.041mg 1%
Potassium 80mg 107mg 1%
Iron 0.23mg 0.12mg 1%
Calories 46kcal 52kcal 0%
Protein 0.46g 0.26g 0%
Fats 0.13g 0.17g 0%
Net carbs 8.37g 11.41g N/A
Magnesium 6mg 5mg 0%
Calcium 8mg 6mg 0%
Sugar 4.27g 10.39g N/A
Zinc 0.09mg 0.04mg 0%
Starch 0g 0.05g 0%
Phosphorus 11mg 11mg 0%
Sodium 2mg 1mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0.1µg 0µg 0%
Vitamin B1 0.012mg 0.017mg 0%
Vitamin B2 0.02mg 0.026mg 0%
Vitamin B3 0.101mg 0.091mg 0%
Saturated fat 0.008g 0.028g 0%
Choline 5.5mg 3.4mg 0%
Monounsaturated fat 0.018g 0.007g 0%
Polyunsaturated fat 0.055g 0.051g 0%
Tryptophan 0.003mg 0.001mg 0%
Threonine 0.028mg 0.006mg 0%
Isoleucine 0.033mg 0.006mg 0%
Leucine 0.053mg 0.013mg 0%
Lysine 0.039mg 0.012mg 0%
Methionine 0.003mg 0.001mg 0%
Phenylalanine 0.036mg 0.006mg 0%
Valine 0.045mg 0.012mg 0%
Histidine 0.018mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Apple
Apple
3
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +76.9%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +66.7%
~equal in Water ~85.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Apple
Apple
0
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +157.1%
~equal in Polyunsaturated fat ~0.051g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Apple
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +41.6%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1193.8%
Contains more FructoseFructose +780.6%
~equal in Lactose ~0g
~equal in Maltose ~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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.