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  6. Cranberries vs. Arrowroot

Cranberries vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between cranberries and arrowroot

  • Cranberries are higher in vitamin C and fiber, yet arrowroot is higher in folate, iron, vitamin B6, phosphorus, potassium, vitamin B1, vitamin B3, and copper.
  • Arrowroot covers your daily folate needs 84% more than cranberries.
  • Cranberries contain 7 times more vitamin C than arrowroot. While cranberries contain 14mg of vitamin C, arrowroot contains only 1.9mg.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Cranberries, raw and Arrowroot, raw.

Infographic

Cranberries vs Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +53.4%
Contains more MagnesiumMagnesium +316.7%
Contains more PotassiumPotassium +467.5%
Contains more IronIron +865.2%
Contains more CopperCopper +116.1%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +790.9%
Contains more SeleniumSelenium +600%

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%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +636.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1091.7%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +1576.2%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more FolateFolate +33700%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Arrowroot DV% diff.
Folate 1µg 338µg 84%
Iron 0.23mg 2.22mg 25%
Vitamin B6 0.057mg 0.266mg 16%
Vitamin C 14mg 1.9mg 13%
Phosphorus 11mg 98mg 12%
Potassium 80mg 454mg 11%
Vitamin B1 0.012mg 0.143mg 11%
Vitamin B3 0.101mg 1.693mg 10%
Fiber 3.6g 1.3g 9%
Vitamin E 1.32mg 9%
Protein 0.46g 4.24g 8%
Copper 0.056mg 0.121mg 7%
Magnesium 6mg 25mg 5%
Zinc 0.09mg 0.63mg 5%
Vitamin K 5µg 4%
Manganese 0.267mg 0.174mg 4%
Vitamin B2 0.02mg 0.059mg 3%
Choline 5.5mg 1%
Calories 46kcal 65kcal 1%
Selenium 0.1µg 0.7µg 1%
Fructose 0.67g 1%
Sodium 2mg 26mg 1%
Fats 0.13g 0.2g 0%
Carbs 11.97g 13.39g 0%
Net carbs 8.37g 12.09g N/A
Calcium 8mg 6mg 0%
Sugar 4.27g N/A
Vitamin A 3µg 1µg 0%
Vitamin B5 0.295mg 0.292mg 0%
Saturated fat 0.008g 0.039g 0%
Monounsaturated fat 0.018g 0.004g 0%
Polyunsaturated fat 0.055g 0.092g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +821.7%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +11.9%
Contains more OtherOther +1083.3%
~equal in Water ~80.75g

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +350%
Contains more Poly. FatPolyunsaturated fat +67.3%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.