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  6. Cranberries vs. Boysenberry

Cranberries vs. Boysenberry — In-Depth Nutrition Comparison

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A recap on the differences between cranberries and boysenberries

  • Cranberries are higher in vitamin C, yet boysenberries are higher in folate, manganese, iron, and fiber.
  • Boysenberries cover your daily folate needs 16% more than cranberries.
  • Cranberries contain 5 times more vitamin C than boysenberries. While cranberries contain 14mg of vitamin C, boysenberries contain only 3.1mg.
  • The amount of sugar in cranberries is lower.

Food varieties used in this article are Cranberries, raw and Boysenberries, frozen, unsweetened.

Infographic

Cranberries vs Boysenberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +73.8%
Contains more IronIron +269.6%
Contains more CopperCopper +42.9%
Contains more ZincZinc +144.4%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +104.9%
Contains more SeleniumSelenium +100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 47% 0% 1% 26% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1% 17% 13% 8.5% 14% 15% 13% 0% 20% 47%
Contains more Vitamin CVitamin C +351.6%
Contains more Vitamin EVitamin E +51.7%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B1Vitamin B1 +341.7%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B3Vitamin B3 +659.4%
Contains more Vitamin KVitamin K +56%
Contains more FolateFolate +6200%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B6 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Boysenberry DV% diff.
Folate 1µg 63µg 16%
Vitamin C 14mg 3.1mg 12%
Manganese 0.267mg 0.547mg 12%
Iron 0.23mg 0.85mg 8%
Fiber 3.6g 5.3g 7%
Vitamin B3 0.101mg 0.767mg 4%
Copper 0.056mg 0.08mg 3%
Vitamin E 1.32mg 0.87mg 3%
Vitamin B1 0.012mg 0.053mg 3%
Magnesium 6mg 16mg 2%
Calcium 8mg 27mg 2%
Potassium 80mg 139mg 2%
Phosphorus 11mg 27mg 2%
Vitamin K 5µg 7.8µg 2%
Protein 0.46g 1.1g 1%
Zinc 0.09mg 0.22mg 1%
Vitamin B2 0.02mg 0.037mg 1%
Vitamin B5 0.295mg 0.25mg 1%
Choline 5.5mg 10.2mg 1%
Polyunsaturated fat 0.055g 0.148g 1%
Fructose 0.67g 1%
Calories 46kcal 50kcal 0%
Protein per 100 calories 1g 2.2g N/A
Calories per 10 g protein 1000kcal 455kcal N/A
Weight per 100 calories 217g 200g N/A
Fats 0.13g 0.26g 0%
Net carbs 8.37g 6.89g N/A
Carbs 11.97g 12.19g 0%
Sugar 4.27g 6.89g N/A
Sodium 2mg 1mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0.1µg 0.2µg 0%
Vitamin B6 0.057mg 0.056mg 0%
Saturated fat 0.008g 0.009g 0%
Monounsaturated fat 0.018g 0.025g 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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Contains more ProteinProtein +139.1%
Contains more FatsFats +100%
~equal in Carbs ~12.19g
~equal in Water ~85.9g

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
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +169.1%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.