Cranberries vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between cranberries and dates
- Cranberries are higher in vitamin C and vitamin E, yet dates are higher in fiber, potassium, copper, iron, magnesium, vitamin B6, vitamin B3, and phosphorus.
- Dates cover your daily fiber needs 18% more than cranberries.
- Cranberries contain 35 times more vitamin C than dates. While cranberries contain 14mg of vitamin C, dates contain only 0.4mg.
Food varieties used in this article are Cranberries, raw and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +616.7% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +720% |
| Contains more IronIron | +343.5% |
| Contains more CopperCopper | +267.9% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +463.6% |
| Contains more SeleniumSelenium | +2900% |
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 CVitamin C | +3400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2540% |
| Contains more Vitamin KVitamin K | +85.2% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +1161.4% |
| Contains more Vitamin B5Vitamin B5 | +99.7% |
| Contains more Vitamin B6Vitamin B6 | +189.5% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +14.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more WaterWater | +325.3% |
| Contains more ProteinProtein | +432.6% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +526.8% |
| Contains more OtherOther | +1233.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -75% |
| Contains more Poly. FatPolyunsaturated fat | +189.5% |
| Contains more Mono. FatMonounsaturated fat | +100% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more SucroseSucrose | +14800% |
| Contains more GlucoseGlucose | +477.6% |
| Contains more FructoseFructose | +2819.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fructose | 0.67g | 19.56g | 24% |
| Carbs | 11.97g | 75.03g | 21% |
| Fiber | 3.6g | 8g | 18% |
| Potassium | 80mg | 656mg | 17% |
| Copper | 0.056mg | 0.206mg | 17% |
| Vitamin C | 14mg | 0.4mg | 15% |
| Calories | 46kcal | 282kcal | 12% |
| Iron | 0.23mg | 1.02mg | 10% |
| Magnesium | 6mg | 43mg | 9% |
| Vitamin B6 | 0.057mg | 0.165mg | 8% |
| Vitamin E | 1.32mg | 0.05mg | 8% |
| Vitamin B3 | 0.101mg | 1.274mg | 7% |
| Phosphorus | 11mg | 62mg | 7% |
| Vitamin B5 | 0.295mg | 0.589mg | 6% |
| Selenium | 0.1µg | 3µg | 5% |
| Folate | 1µg | 19µg | 5% |
| Vitamin B2 | 0.02mg | 0.066mg | 4% |
| Protein | 0.46g | 2.45g | 4% |
| Calcium | 8mg | 39mg | 3% |
| Vitamin B1 | 0.012mg | 0.052mg | 3% |
| Zinc | 0.09mg | 0.29mg | 2% |
| Vitamin K | 5µg | 2.7µg | 2% |
| Fats | 0.13g | 0.39g | 0% |
| Net carbs | 8.37g | 67.03g | N/A |
| Sugar | 4.27g | 63.35g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.267mg | 0.262mg | 0% |
| Saturated fat | 0.008g | 0.032g | 0% |
| Choline | 5.5mg | 6.3mg | 0% |
| Monounsaturated fat | 0.018g | 0.036g | 0% |
| Polyunsaturated fat | 0.055g | 0.019g | 0% |
| Tryptophan | 0.003mg | 0.012mg | 0% |
| Threonine | 0.028mg | 0.043mg | 0% |
| Isoleucine | 0.033mg | 0.049mg | 0% |
| Leucine | 0.053mg | 0.084mg | 0% |
| Lysine | 0.039mg | 0.066mg | 0% |
| Methionine | 0.003mg | 0.022mg | 0% |
| Phenylalanine | 0.036mg | 0.05mg | 0% |
| Valine | 0.045mg | 0.071mg | 0% |
| Histidine | 0.018mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
8%
29%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 59.08g)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.024g)
Which food is cheaper?
Cranberries is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.