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  6. Cranberries vs. Applesauce

Cranberries vs. Applesauce — In-Depth Nutrition Comparison

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What are the differences between cranberries and applesauce?

  • The amount of vitamin C, manganese, fiber, vitamin E, and vitamin B5 in cranberries is higher than in applesauce.
  • Cranberries' daily need coverage for vitamin C is 14% more.
  • Applesauce contains 14 times less Vitamin C than cranberries. Cranberries contain 14mg of Vitamin C, while applesauce contains 1mg.
  • Cranberries have less sugar.

We used Cranberries, raw and Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) types in this article.

Infographic

Cranberries vs Applesauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 6.5% 8.6% 9% 0.82% 2.1% 0.26% 3.3% 1.6%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more CopperCopper +107.4%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +968%
Contains more SeleniumSelenium +200%
~equal in Potassium ~74mg
~equal in Iron ~0.23mg
~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 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 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 3.3% 1.7% 3.2% 0% 6.5% 6.9% 1.6% 2.5% 6.2% 0% 1.3% 2.3% 1.2%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +117.2%
Contains more Vitamin EVitamin E +725%
Contains more Vitamin B3Vitamin B3 +20.2%
Contains more Vitamin B5Vitamin B5 +619.5%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +900%
Contains more CholineCholine +150%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 0.17 g
Fats: 0.1 g
Carbs: 11.27 g
Water: 88.22 g
Other: 0.24 g
Contains more ProteinProtein +170.6%
Contains more FatsFats +30%
Contains more OtherOther +100%
~equal in Carbs ~11.27g
~equal in Water ~88.22g

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
33% 8% 58%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated Fat +800%
Contains more Poly. FatPolyunsaturated fat +292.9%
~equal in Saturated Fat ~0.008g

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
12% 25% 63%
Starch: 0 g
Sucrose: 1.13 g
Glucose: 2.3 g
Fructose: 5.88 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +49.6%
Contains more SucroseSucrose +606.3%
Contains more FructoseFructose +777.6%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Applesauce Opinion
Calories 46kcal 42kcal Cranberries
Protein 0.46g 0.17g Cranberries
Fats 0.13g 0.1g Cranberries
Vitamin C 14mg 1mg Cranberries
Net carbs 8.37g 10.17g Applesauce
Carbs 11.97g 11.27g Cranberries
Magnesium 6mg 3mg Cranberries
Calcium 8mg 4mg Cranberries
Potassium 80mg 74mg Cranberries
Iron 0.23mg 0.23mg
Sugar 4.27g 9.39g Cranberries
Fiber 3.6g 1.1g Cranberries
Copper 0.056mg 0.027mg Cranberries
Zinc 0.09mg 0.03mg Cranberries
Phosphorus 11mg 5mg Cranberries
Sodium 2mg 2mg
Vitamin A 63IU 29IU Cranberries
Vitamin A 3µg 1µg Cranberries
Vitamin E 1.32mg 0.16mg Cranberries
Manganese 0.267mg 0.025mg Cranberries
Selenium 0.1µg 0.3µg Applesauce
Vitamin B1 0.012mg 0.026mg Applesauce
Vitamin B2 0.02mg 0.03mg Applesauce
Vitamin B3 0.101mg 0.084mg Cranberries
Vitamin B5 0.295mg 0.041mg Cranberries
Vitamin B6 0.057mg 0.027mg Cranberries
Vitamin K 5µg 0.5µg Cranberries
Folate 1µg 3µg Applesauce
Choline 5.5mg 2.2mg Cranberries
Saturated Fat 0.008g 0.008g
Monounsaturated Fat 0.018g 0.002g Cranberries
Polyunsaturated fat 0.055g 0.014g Cranberries
Tryptophan 0.003mg 0.002mg Cranberries
Threonine 0.028mg 0.006mg Cranberries
Isoleucine 0.033mg 0.006mg Cranberries
Leucine 0.053mg 0.01mg Cranberries
Lysine 0.039mg 0.01mg Cranberries
Methionine 0.003mg 0.002mg Cranberries
Phenylalanine 0.036mg 0.005mg Cranberries
Valine 0.045mg 0.008mg Cranberries
Histidine 0.018mg 0.003mg Cranberries
Fructose 0.67g 5.88g Applesauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Applesauce
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
10%
Cranberries
3%
Applesauce
Minerals Daily Need Coverage Score
8%
Cranberries
4%
Applesauce

Comparison summary

Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 5.12g)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in glycemic index?
Applesauce
Applesauce is lower in glycemic index (difference - 45)
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)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.008 g)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Applesauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171695/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.