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Cranberries vs. Brown sugar — In-Depth Nutrition Comparison

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Important differences between cranberries and brown sugar

  • Cranberries have more vitamin C, fiber, manganese, and vitamin E; however, brown sugar has more calcium and iron.
  • Cranberries' daily need coverage for vitamin C is 16% more.
  • Cranberries are lower in sugar.
  • Brown sugar has a higher glycemic index than cranberries.

The food varieties used in the comparison are Cranberries, raw and Sugars, brown.

Infographic

Cranberries vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more CopperCopper +19.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +317.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +937.5%
Contains more PotassiumPotassium +66.3%
Contains more IronIron +208.7%
Contains more SeleniumSelenium +1100%

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +123.5%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~1µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +283.3%
Contains more FatsFats +∞%
Contains more WaterWater +6416.4%
Contains more CarbsCarbs +719.5%
Contains more OtherOther +275%

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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +154.8%
Contains more SucroseSucrose +59000%
Contains more FructoseFructose +65.7%
~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 Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberries Brown sugar DV% diff.
Carbs 11.97g 98.09g 29%
Calories 46kcal 380kcal 17%
Vitamin C 14mg 0mg 16%
Fiber 3.6g 0g 14%
Vitamin E 1.32mg 0mg 9%
Manganese 0.267mg 0.064mg 9%
Calcium 8mg 83mg 8%
Iron 0.23mg 0.71mg 6%
Vitamin K 5µg 0µg 4%
Vitamin B5 0.295mg 0.132mg 3%
Potassium 80mg 133mg 2%
Vitamin B2 0.02mg 0mg 2%
Selenium 0.1µg 1.2µg 2%
Choline 5.5mg 2.3mg 1%
Vitamin B6 0.057mg 0.041mg 1%
Protein 0.46g 0.12g 1%
Vitamin B1 0.012mg 0mg 1%
Fructose 0.67g 1.11g 1%
Phosphorus 11mg 4mg 1%
Zinc 0.09mg 0.03mg 1%
Copper 0.056mg 0.047mg 1%
Sodium 2mg 28mg 1%
Magnesium 6mg 9mg 1%
Fats 0.13g 0g 0%
Net carbs 8.37g 98.09g N/A
Sugar 4.27g 97.02g N/A
Vitamin A 3µg 0µg 0%
Vitamin B3 0.101mg 0.11mg 0%
Folate 1µg 1µg 0%
Saturated fat 0.008g 0g 0%
Monounsaturated fat 0.018g 0g 0%
Polyunsaturated fat 0.055g 0g 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 Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
8%
Cranberries
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 92.75g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.