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Cranberry vs Blackberry - In-Depth Nutrition Comparison

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Significant differences between Cranberry and Blackberry

  • The amount of Manganese, Vitamin K, Copper, Vitamin C, Fiber, and Folate in Blackberry is higher than in Cranberry.
  • Blackberry covers your daily Manganese needs 16% more than Cranberry.

Specific food types used in this comparison are Cranberries, raw and Blackberries, raw.

Infographic

Cranberry vs Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +169.6%
Contains more Calcium +262.5%
Contains more Potassium +102.5%
Contains more Magnesium +233.3%
Contains more Copper +194.6%
Contains more Zinc +488.9%
Contains more Phosphorus +100%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 8% 5% 19% 3% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Iron +169.6%
Contains more Calcium +262.5%
Contains more Potassium +102.5%
Contains more Magnesium +233.3%
Contains more Copper +194.6%
Contains more Zinc +488.9%
Contains more Phosphorus +100%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +12.8%
Contains more Vitamin B6 +90%
Contains more Vitamin C +50%
Contains more Vitamin A +239.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +539.6%
Contains more Vitamin K +296%
Contains more Folate +2400%
Equal in Vitamin B5 - 0.276
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 47% 4% 27% 0% 3% 5% 2% 18% 14% 0% 13% 1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin E +12.8%
Contains more Vitamin B6 +90%
Contains more Vitamin C +50%
Contains more Vitamin A +239.7%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +539.6%
Contains more Vitamin K +296%
Contains more Folate +2400%
Equal in Vitamin B5 - 0.276

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Cranberry
18
Blackberry
Mineral Summary Score
6
Cranberry
17
Blackberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Cranberry
8%
Blackberry
Carbohydrates
12%
Cranberry
10%
Blackberry
Fats
1%
Cranberry
2%
Blackberry

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Blackberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 0.61g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.006g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cranberry Blackberry Opinion
Calories 46 43 Cranberry
Protein 0.46 1.39 Blackberry
Fats 0.13 0.49 Blackberry
Vitamin C 14 21 Blackberry
Carbs 11.97 9.61 Cranberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.23 0.62 Blackberry
Calcium 8 29 Blackberry
Potassium 80 162 Blackberry
Magnesium 6 20 Blackberry
Sugar 4.27 4.88 Cranberry
Fiber 3.6 5.3 Blackberry
Copper 0.056 0.165 Blackberry
Zinc 0.09 0.53 Blackberry
Starch 0 0
Phosphorus 11 22 Blackberry
Sodium 2 1 Blackberry
Vitamin A 63 214 Blackberry
Vitamin E 1.32 1.17 Cranberry
Vitamin D 0 0
Vitamin B1 0.012 0.02 Blackberry
Vitamin B2 0.02 0.026 Blackberry
Vitamin B3 0.101 0.646 Blackberry
Vitamin B5 0.295 0.276 Cranberry
Vitamin B6 0.057 0.03 Cranberry
Vitamin B12 0 0
Vitamin K 5 19.8 Blackberry
Folate 1 25 Blackberry
Trans Fat 0 0
Saturated Fat 0.008 0.014 Cranberry
Monounsaturated Fat 0.018 0.047 Blackberry
Polyunsaturated fat 0.055 0.28 Blackberry
Tryptophan 0.003 Cranberry
Threonine 0.028 Cranberry
Isoleucine 0.033 Cranberry
Leucine 0.053 Cranberry
Lysine 0.039 Cranberry
Methionine 0.003 Cranberry
Phenylalanine 0.036 Cranberry
Valine 0.045 Cranberry
Histidine 0.018 Cranberry
Fructose 0.67 2.4 Blackberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.