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  6. Cranberries vs. Fruit salad

Cranberries vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between cranberries and fruit salad

  • Cranberries have more vitamin C, fiber, and manganese, while fruit salad has more vitamin A.
  • Cranberries' daily need coverage for vitamin C is 12% higher.
  • Fruit salad contains 4 times less fiber than cranberries. Cranberries contain 3.6g of fiber, while fruit salad contains 1g.

The food types used in this comparison are Cranberries, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Cranberries vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more CopperCopper +12%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +76.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +45%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +27.3%
~equal in Iron ~0.25mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +324.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +456.6%
Contains more Vitamin B6Vitamin B6 +111.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.011mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Fruit salad DV% diff.
Vitamin C 14mg 3.3mg 12%
Fiber 3.6g 1g 10%
Vitamin E 1.32mg 9%
Vitamin B5 0.295mg 0.053mg 5%
Manganese 0.267mg 0.151mg 5%
Vitamin K 5µg 4%
Vitamin A 3µg 30µg 3%
Vitamin B6 0.057mg 0.027mg 2%
Vitamin B3 0.101mg 0.356mg 2%
Fructose 0.67g 1%
Choline 5.5mg 1%
Folate 1µg 3µg 1%
Potassium 80mg 116mg 1%
Copper 0.056mg 0.05mg 1%
Calories 46kcal 50kcal 0%
Protein 0.46g 0.51g 0%
Fats 0.13g 0.03g 0%
Carbs 11.97g 13.05g 0%
Net carbs 8.37g 12.05g N/A
Magnesium 6mg 8mg 0%
Calcium 8mg 11mg 0%
Iron 0.23mg 0.25mg 0%
Sugar 4.27g N/A
Zinc 0.09mg 0.14mg 0%
Phosphorus 11mg 14mg 0%
Sodium 2mg 5mg 0%
Selenium 0.1µg 0%
Vitamin B1 0.012mg 0.011mg 0%
Vitamin B2 0.02mg 0.014mg 0%
Saturated fat 0.008g 0.004g 0%
Monounsaturated fat 0.018g 0.005g 0%
Polyunsaturated fat 0.055g 0.011g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more FatsFats +333.3%
Contains more ProteinProtein +10.9%
Contains more OtherOther +116.7%
~equal in Carbs ~13.05g
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -50%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.