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  6. Cranberries vs. Feta

Cranberries vs. Feta — In-Depth Nutrition Comparison

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What are the differences between cranberries and feta?

  • The amount of vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, selenium, and zinc in feta is higher than in cranberries.
  • Feta's daily need coverage for saturated fat is 75% more.
  • Cranberries have less sodium.
  • Feta has a lower glycemic index (27) than cranberries (45).

We used Cranberries, raw and Cheese, feta types in this article.

Infographic

Cranberries vs Feta 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%
Feta
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +29%
Contains more CopperCopper +75%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +853.6%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +6062.5%
Contains more IronIron +182.6%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +2963.6%
Contains more SeleniumSelenium +14900%

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%
Feta
Feta
10
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin KVitamin K +177.8%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1183.3%
Contains more Vitamin B2Vitamin B2 +4120%
Contains more Vitamin B3Vitamin B3 +881.2%
Contains more Vitamin B5Vitamin B5 +227.8%
Contains more Vitamin B6Vitamin B6 +643.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3100%
Contains more CholineCholine +180%

All nutrients comparison - raw data values

Nutrient Cranberries Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.008g 14.946g 68%
Vitamin B2 0.02mg 0.844mg 63%
Calcium 8mg 493mg 49%
Phosphorus 11mg 337mg 47%
Sodium 2mg 917mg 40%
Fats 0.13g 21.28g 33%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.057mg 0.424mg 28%
Protein 0.46g 14.21g 28%
Selenium 0.1µg 15µg 27%
Zinc 0.09mg 2.88mg 25%
Vitamin C 14mg 0mg 16%
Vitamin A 3µg 125µg 14%
Fiber 3.6g 0g 14%
Vitamin B5 0.295mg 0.967mg 13%
Monounsaturated fat 0.018g 4.623g 12%
Vitamin B1 0.012mg 0.154mg 12%
Calories 46kcal 264kcal 11%
Manganese 0.267mg 0.028mg 10%
Vitamin E 1.32mg 0.18mg 8%
Folate 1µg 32µg 8%
Vitamin B3 0.101mg 0.991mg 6%
Iron 0.23mg 0.65mg 5%
Polyunsaturated fat 0.055g 0.591g 4%
Vitamin K 5µg 1.8µg 3%
Carbs 11.97g 4.09g 3%
Magnesium 6mg 19mg 3%
Copper 0.056mg 0.032mg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 5.5mg 15.4mg 2%
Fructose 0.67g 1%
Potassium 80mg 62mg 1%
Net carbs 8.37g 4.09g N/A
Sugar 4.27g 4.09g N/A
Tryptophan 0.003mg 0.2mg 0%
Threonine 0.028mg 0.637mg 0%
Isoleucine 0.033mg 0.803mg 0%
Leucine 0.053mg 1.395mg 0%
Lysine 0.039mg 1.219mg 0%
Methionine 0.003mg 0.368mg 0%
Phenylalanine 0.036mg 0.675mg 0%
Valine 0.045mg 1.065mg 0%
Histidine 0.018mg 0.397mg 0%

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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +192.7%
Contains more WaterWater +58.1%
Contains more ProteinProtein +2989.1%
Contains more FatsFats +16269.2%
Contains more OtherOther +4233.3%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +25583.3%
Contains more Poly. FatPolyunsaturated fat +974.5%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.