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Cranberry vs. Chokecherries — In-Depth Nutrition Comparison

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What are the differences between Cranberry and Chokecherries?

  • Cranberry is higher in Vitamin C, however, Chokecherries are richer in Fiber, Vitamin K, Vitamin B6, and Potassium.
  • Chokecherries' daily need coverage for Fiber is 54% more.
  • Chokecherries contain 20 times less Vitamin C than Cranberry. Cranberry contains 14mg of Vitamin C, while Chokecherries contain 0.7mg.

We used Cranberries, raw and Chokecherries, raw, pitted (Shoshone Bannock) types in this article.

Infographic

Cranberry vs Chokecherries 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.
Contains more Manganese +39.1%
Contains more Calcium +400%
Contains more Iron +73.9%
Contains more Magnesium +250%
Contains more Phosphorus +309.1%
Contains more Potassium +286.3%
Contains more Zinc +111.1%
Contains more Copper +21.4%
Contains more Selenium +1600%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 8.6% 4.3% 4.7% 7.1% 0.26% 2.5% 19% 35% 0.55%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 19% 27% 0.26% 5.2% 23% 25% 9.3%
Contains more Manganese +39.1%
Contains more Calcium +400%
Contains more Iron +73.9%
Contains more Magnesium +250%
Contains more Phosphorus +309.1%
Contains more Potassium +286.3%
Contains more Zinc +111.1%
Contains more Copper +21.4%
Contains more Selenium +1600%
Equal in Sodium - 2

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.
:
Contains more Vitamin A +46.5%
Contains more Vitamin E +76%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +565.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +238.6%
Contains more Folate +900%
Contains more Vitamin K +486%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.8% 26% 0% 47% 3% 4.6% 1.9% 18% 13% 0.75% 0% 3% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.6% 15% 0% 2.3% 7.3% 13% 13% 20% 45% 7.5% 0% 0% 73%
Contains more Vitamin A +46.5%
Contains more Vitamin E +76%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +141.7%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +565.3%
Contains more Vitamin B5 +11.9%
Contains more Vitamin B6 +238.6%
Contains more Folate +900%
Contains more Vitamin K +486%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +42%
Contains more Protein +528.3%
Contains more Fats +653.8%
Contains more Carbs +183%
Contains more Other +525%
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more Water +42%
Contains more Protein +528.3%
Contains more Fats +653.8%
Contains more Carbs +183%
Contains more Other +525%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +157.3%
Contains more Fructose +703%
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
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +157.3%
Contains more Fructose +703%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Chokecherries
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Chokecherries Opinion
Net carbs 8.37g 16.88g Chokecherries
Protein 0.46g 2.89g Chokecherries
Fats 0.13g 0.98g Chokecherries
Carbs 11.97g 33.88g Chokecherries
Calories 46kcal 156kcal Chokecherries
Starch 0g 0.87g Chokecherries
Fructose 0.67g 5.38g Chokecherries
Sugar 4.27g 14.22g Cranberry
Fiber 3.6g 17g Chokecherries
Calcium 8mg 40mg Chokecherries
Iron 0.23mg 0.4mg Chokecherries
Magnesium 6mg 21mg Chokecherries
Phosphorus 11mg 45mg Chokecherries
Potassium 80mg 309mg Chokecherries
Sodium 2mg 2mg
Zinc 0.09mg 0.19mg Chokecherries
Copper 0.056mg 0.068mg Chokecherries
Manganese 0.267mg 0.192mg Cranberry
Selenium 0.1µg 1.7µg Chokecherries
Vitamin A 63IU 43IU Cranberry
Vitamin A RAE 3µg 2µg Cranberry
Vitamin E 1.32mg 0.75mg Cranberry
Vitamin C 14mg 0.7mg Cranberry
Vitamin B1 0.012mg 0.029mg Chokecherries
Vitamin B2 0.02mg 0.058mg Chokecherries
Vitamin B3 0.101mg 0.672mg Chokecherries
Vitamin B5 0.295mg 0.33mg Chokecherries
Vitamin B6 0.057mg 0.193mg Chokecherries
Folate 1µg 10µg Chokecherries
Choline 5.5mg Cranberry
Vitamin K 5µg 29.3µg Chokecherries
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g Chokecherries
Monounsaturated Fat 0.018g Cranberry
Polyunsaturated fat 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Chokecherries
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Cranberry
15%
Chokecherries
Minerals Daily Need Coverage Score
8%
Cranberry
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.95g)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.