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Cranberries vs. Cantaloupe — In-Depth Nutrition Comparison

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How are cranberries and cantaloupe different?

  • Cranberries are higher in fiber, manganese, and vitamin E; however, cantaloupe is richer in vitamin C, vitamin A, and potassium.
  • Daily need coverage for vitamin C for cantaloupe is 25% higher.
  • Cranberries contain 26 times more vitamin E than cantaloupe. While cranberries contain 1.32mg of vitamin E, cantaloupe contains only 0.05mg.
  • Cranberries have less sugar.
  • Cranberries have a lower glycemic index (45) than cantaloupe (65).

Cranberries, raw and Melons, cantaloupe, raw are the varieties used in this article.

Infographic

Cranberries vs Cantaloupe 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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more CopperCopper +36.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +551.2%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +233.8%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +36.4%
Contains more SeleniumSelenium +300%
~equal in Iron ~0.21mg

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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +2540%
Contains more Vitamin B5Vitamin B5 +181%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +162.1%
Contains more Vitamin AVitamin A +5533.3%
Contains more Vitamin B1Vitamin B1 +241.7%
Contains more Vitamin B3Vitamin B3 +626.7%
Contains more Vitamin B6Vitamin B6 +26.3%
Contains more FolateFolate +2000%
Contains more CholineCholine +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.019mg
~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
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more CarbsCarbs +46.7%
Contains more ProteinProtein +82.6%
Contains more FatsFats +46.2%
Contains more OtherOther +450%
~equal in Water ~90.15g

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
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +47.3%

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
55% 20% 24%
Starch: 0.03 g
Sucrose: 4.35 g
Glucose: 1.54 g
Fructose: 1.87 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.06 g
Contains more GlucoseGlucose +123.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2618.8%
Contains more FructoseFructose +179.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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 Cantaloupe
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberries Cantaloupe DV% diff.
Vitamin C 14mg 36.7mg 25%
Vitamin A 3µg 169µg 18%
Fiber 3.6g 0.9g 11%
Manganese 0.267mg 0.041mg 10%
Vitamin E 1.32mg 0.05mg 8%
Potassium 80mg 267mg 6%
Folate 1µg 21µg 5%
Vitamin B5 0.295mg 0.105mg 4%
Vitamin B3 0.101mg 0.734mg 4%
Fructose 0.67g 1.87g 2%
Vitamin K 5µg 2.5µg 2%
Vitamin B1 0.012mg 0.041mg 2%
Copper 0.056mg 0.041mg 2%
Selenium 0.1µg 0.4µg 1%
Zinc 0.09mg 0.18mg 1%
Vitamin B6 0.057mg 0.072mg 1%
Carbs 11.97g 8.16g 1%
Magnesium 6mg 12mg 1%
Protein 0.46g 0.84g 1%
Calories 46kcal 34kcal 1%
Sodium 2mg 16mg 1%
Phosphorus 11mg 15mg 1%
Fats 0.13g 0.19g 0%
Net carbs 8.37g 7.26g N/A
Calcium 8mg 9mg 0%
Iron 0.23mg 0.21mg 0%
Sugar 4.27g 7.86g N/A
Starch 0g 0.03g 0%
Vitamin B2 0.02mg 0.019mg 0%
Choline 5.5mg 7.6mg 0%
Saturated fat 0.008g 0.051g 0%
Monounsaturated fat 0.018g 0.003g 0%
Polyunsaturated fat 0.055g 0.081g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.028mg 0.017mg 0%
Isoleucine 0.033mg 0.021mg 0%
Leucine 0.053mg 0.029mg 0%
Lysine 0.039mg 0.03mg 0%
Methionine 0.003mg 0.012mg 0%
Phenylalanine 0.036mg 0.023mg 0%
Valine 0.045mg 0.033mg 0%
Histidine 0.018mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Cantaloupe
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
20%
Cantaloupe
Minerals Daily Need Coverage Score
8%
Cranberries
8%
Cantaloupe

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.043g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cantaloupe
Cantaloupe is relatively richer in minerals
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 vitamins?
?
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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.