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Cranberries vs. Artichoke — In-Depth Nutrition Comparison

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A recap on differences between cranberries and artichoke

  • Cranberries are higher in vitamin E, yet artichoke is higher in copper, folate, iron, magnesium, phosphorus, potassium, vitamin K, fiber, and vitamin B3.
  • Artichoke covers your daily copper needs 19% more than cranberries.
  • Cranberries contain 7 times more vitamin E than artichoke. While cranberries contain 1.32mg of vitamin E, artichoke contains only 0.19mg.
  • The glycemic index of artichoke is lower.

Food varieties used in this article are Cranberries, raw and Artichokes, (globe or french), raw.

Infographic

Cranberries vs Artichoke 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.
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 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +900%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +362.5%
Contains more IronIron +456.5%
Contains more CopperCopper +312.5%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +718.2%
Contains more SeleniumSelenium +100%
~equal in Manganese ~0.256mg

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 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +19.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +594.7%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +935.6%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +103.5%
Contains more Vitamin KVitamin K +196%
Contains more FolateFolate +6700%
Contains more CholineCholine +525.5%
~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
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more CarbsCarbs +13.9%
Contains more ProteinProtein +610.9%
Contains more FatsFats +15.4%
Contains more OtherOther +841.7%
~equal in Water ~84.94g

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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +16.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Artichoke DV% diff.
Copper 0.056mg 0.231mg 19%
Folate 1µg 68µg 17%
Magnesium 6mg 60mg 13%
Iron 0.23mg 1.28mg 13%
Phosphorus 11mg 90mg 11%
Potassium 80mg 370mg 9%
Vitamin E 1.32mg 0.19mg 8%
Vitamin K 5µg 14.8µg 8%
Fiber 3.6g 5.4g 7%
Vitamin B3 0.101mg 1.046mg 6%
Protein 0.46g 3.27g 6%
Vitamin B1 0.012mg 0.072mg 5%
Vitamin B6 0.057mg 0.116mg 5%
Choline 5.5mg 34.4mg 5%
Zinc 0.09mg 0.49mg 4%
Calcium 8mg 44mg 4%
Sodium 2mg 94mg 4%
Vitamin B2 0.02mg 0.066mg 4%
Vitamin C 14mg 11.7mg 3%
Vitamin B5 0.295mg 0.338mg 1%
Fructose 0.67g 1%
Calories 46kcal 47kcal 0%
Fats 0.13g 0.15g 0%
Carbs 11.97g 10.51g 0%
Net carbs 8.37g 5.11g N/A
Sugar 4.27g 0.99g N/A
Vitamin A 3µg 1µg 0%
Manganese 0.267mg 0.256mg 0%
Selenium 0.1µg 0.2µg 0%
Saturated fat 0.008g 0.036g 0%
Monounsaturated fat 0.018g 0.005g 0%
Polyunsaturated fat 0.055g 0.064g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Artichoke
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
19%
Artichoke
Minerals Daily Need Coverage Score
8%
Cranberries
31%
Artichoke

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.4)
Which food is lower in Sugar?
Artichoke
Artichoke is lower in Sugar (difference - 3.28g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.