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Cranberries vs. Fenugreek — In-Depth Nutrition Comparison

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What are the differences between cranberries and fenugreek?

  • The amount of iron, copper, fiber, magnesium, manganese, vitamin B6, phosphorus, vitamin B2, vitamin B1, and zinc in fenugreek is higher than in cranberries.
  • Fenugreek's daily need coverage for iron is 416% more.
  • Fenugreek has a lower glycemic index (0) than cranberries (45).

We used Cranberries, raw and Spices, fenugreek seed types in this article.

Infographic

Cranberries vs Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +3083.3%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +862.5%
Contains more IronIron +14478.3%
Contains more CopperCopper +1882.1%
Contains more ZincZinc +2677.8%
Contains more PhosphorusPhosphorus +2590.9%
Contains more ManganeseManganese +359.9%
Contains more SeleniumSelenium +6200%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2583.3%
Contains more Vitamin B2Vitamin B2 +1730%
Contains more Vitamin B3Vitamin B3 +1523.8%
Contains more Vitamin B6Vitamin B6 +952.6%
Contains more FolateFolate +5600%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more WaterWater +887.8%
Contains more ProteinProtein +4900%
Contains more FatsFats +4830.8%
Contains more CarbsCarbs +387.5%
Contains more OtherOther +2733.3%

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Fenugreek DV% diff.
Iron 0.23mg 33.53mg 416%
Copper 0.056mg 1.11mg 117%
Fiber 3.6g 24.6g 84%
Protein 0.46g 23g 45%
Magnesium 6mg 191mg 44%
Manganese 0.267mg 1.228mg 42%
Vitamin B6 0.057mg 0.6mg 42%
Phosphorus 11mg 296mg 41%
Vitamin B2 0.02mg 0.366mg 27%
Vitamin B1 0.012mg 0.322mg 26%
Zinc 0.09mg 2.5mg 22%
Potassium 80mg 770mg 20%
Calcium 8mg 176mg 17%
Carbs 11.97g 58.35g 15%
Folate 1µg 57µg 14%
Calories 46kcal 323kcal 14%
Vitamin C 14mg 3mg 12%
Selenium 0.1µg 6.3µg 11%
Fats 0.13g 6.41g 10%
Vitamin B3 0.101mg 1.64mg 10%
Vitamin E 1.32mg 9%
Saturated fat 0.008g 1.46g 7%
Vitamin B5 0.295mg 6%
Vitamin K 5µg 4%
Sodium 2mg 67mg 3%
Choline 5.5mg 1%
Fructose 0.67g 1%
Net carbs 8.37g 33.75g N/A
Sugar 4.27g N/A
Vitamin A 3µg 3µg 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.055g 0%
Tryptophan 0.003mg 0.391mg 0%
Threonine 0.028mg 0.898mg 0%
Isoleucine 0.033mg 1.241mg 0%
Leucine 0.053mg 1.757mg 0%
Lysine 0.039mg 1.684mg 0%
Methionine 0.003mg 0.338mg 0%
Phenylalanine 0.036mg 1.089mg 0%
Valine 0.045mg 1.102mg 0%
Histidine 0.018mg 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Fenugreek
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
30%
Fenugreek
Minerals Daily Need Coverage Score
8%
Cranberries
228%
Fenugreek

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 1.452g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.