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Cranberries vs. Bell pepper — In-Depth Nutrition Comparison

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Differences between cranberries and bell peppers

  • Cranberries have more fiber, vitamin E, and manganese, while bell peppers have more vitamin C, vitamin B6, and vitamin A.
  • Bell peppers' daily need coverage for vitamin C is 74% higher.
  • Bell peppers contain 4 times less vitamin E than cranberries. Cranberries contain 1.32mg of vitamin E, while bell peppers contain 0.37mg.
  • The amount of sugar in bell peppers is lower.
  • Bell peppers have a lower glycemic index. The glycemic index of bell peppers is 32, while the glycemic index of cranberries is 45.

The food types used in this comparison are Cranberries, raw and Peppers, sweet, green, raw.

Infographic

Cranberries vs Bell pepper 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 7.1% 3% 15% 13% 22% 3.5% 8.6% 0.39% 16% 0%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +118.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +47.8%
Contains more CopperCopper +17.9%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +81.8%

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 268% 6% 7.4% 0% 14% 6.5% 9% 5.9% 52% 0% 19% 7.5% 3%
Contains more Vitamin EVitamin E +256.8%
Contains more Vitamin B5Vitamin B5 +198%
Contains more Vitamin CVitamin C +474.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +375.2%
Contains more Vitamin B6Vitamin B6 +293%
Contains more Vitamin KVitamin K +48%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.5mg

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
5% 94%
Protein: 0.86 g
Fats: 0.17 g
Carbs: 4.64 g
Water: 93.89 g
Other: 0.44 g
Contains more CarbsCarbs +158%
Contains more ProteinProtein +87%
Contains more FatsFats +30.8%
Contains more OtherOther +266.7%
~equal in Water ~93.89g

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
45% 6% 48%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +125%
Contains more Poly. FatPolyunsaturated fat +12.7%

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
5% 49% 47%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 1.16 g
Fructose: 1.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +45.5%
Contains more GlucoseGlucose +196.6%
Contains more FructoseFructose +67.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Bell pepper
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 Bell pepper DV% diff.
Vitamin C 14mg 80.4mg 74%
Vitamin B6 0.057mg 0.224mg 13%
Fiber 3.6g 1.7g 8%
Manganese 0.267mg 0.122mg 6%
Vitamin E 1.32mg 0.37mg 6%
Vitamin B1 0.012mg 0.057mg 4%
Vitamin B5 0.295mg 0.099mg 4%
Potassium 80mg 175mg 3%
Vitamin A 3µg 18µg 2%
Folate 1µg 10µg 2%
Vitamin K 5µg 7.4µg 2%
Carbs 11.97g 4.64g 2%
Vitamin B3 0.101mg 0.48mg 2%
Vitamin B2 0.02mg 0.028mg 1%
Protein 0.46g 0.86g 1%
Calories 46kcal 20kcal 1%
Fructose 0.67g 1.12g 1%
Phosphorus 11mg 20mg 1%
Copper 0.056mg 0.066mg 1%
Iron 0.23mg 0.34mg 1%
Magnesium 6mg 10mg 1%
Fats 0.13g 0.17g 0%
Net carbs 8.37g 2.94g N/A
Calcium 8mg 10mg 0%
Sugar 4.27g 2.4g N/A
Zinc 0.09mg 0.13mg 0%
Sodium 2mg 3mg 0%
Selenium 0.1µg 0µg 0%
Choline 5.5mg 5.5mg 0%
Saturated fat 0.008g 0.058g 0%
Monounsaturated fat 0.018g 0.008g 0%
Polyunsaturated fat 0.055g 0.062g 0%
Tryptophan 0.003mg 0.012mg 0%
Threonine 0.028mg 0.036mg 0%
Isoleucine 0.033mg 0.024mg 0%
Leucine 0.053mg 0.036mg 0%
Lysine 0.039mg 0.039mg 0%
Methionine 0.003mg 0.007mg 0%
Phenylalanine 0.036mg 0.092mg 0%
Valine 0.045mg 0.036mg 0%
Histidine 0.018mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Bell pepper
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
31%
Bell pepper
Minerals Daily Need Coverage Score
8%
Cranberries
9%
Bell pepper

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.3)
Which food is lower in Sugar?
Bell pepper
Bell pepper is lower in Sugar (difference - 1.87g)
Which food is lower in glycemic index?
Bell pepper
Bell pepper is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bell pepper
Bell pepper is relatively richer in minerals
Which food is richer in vitamins?
Bell pepper
Bell pepper 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. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.