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  6. Cranberry vs. Fruit salad

Cranberry vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between Cranberry and Fruit salad

  • Fruit salad contains less Vitamin C, Fiber, and Manganese than Cranberry.
  • Cranberry's daily need coverage for Vitamin C is 12% higher.
  • Fruit salad contains 4 times less Fiber than Cranberry. Cranberry contains 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

Cranberry 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.
Cranberry
Cranberry
4
:
6
Fruit salad
Fruit salad
Contains less Sodium -60%
Contains more Copper +12%
Contains more Manganese +76.8%
Contains more Calcium +37.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +27.3%
Contains more Potassium +45%
Contains more Zinc +55.6%
Equal in Iron - 0.25
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains less Sodium -60%
Contains more Copper +12%
Contains more Manganese +76.8%
Contains more Calcium +37.5%
Contains more Magnesium +33.3%
Contains more Phosphorus +27.3%
Contains more Potassium +45%
Contains more Zinc +55.6%
Equal in Iron - 0.25

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.
Cranberry
Cranberry
7
:
3
Fruit salad
Fruit salad
Contains more Vitamin C +324.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +456.6%
Contains more Vitamin B6 +111.1%
Contains more Vitamin A +852.4%
Contains more Vitamin B3 +252.5%
Contains more Folate +200%
Equal in Vitamin B1 - 0.011
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +324.2%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +456.6%
Contains more Vitamin B6 +111.1%
Contains more Vitamin A +852.4%
Contains more Vitamin B3 +252.5%
Contains more Folate +200%
Equal in Vitamin B1 - 0.011

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Fruit salad
Fruit salad
Contains more Fats +333.3%
Contains more Protein +10.9%
Contains more Other +116.7%
Equal in Carbs - 13.05
Equal in Water - 86.15
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Fats +333.3%
Contains more Protein +10.9%
Contains more Other +116.7%
Equal in Carbs - 13.05
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +400%
Contains less Saturated Fat -50%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +260%
Contains more Polyunsaturated fat +400%
Contains less Saturated Fat -50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Fruit salad Opinion
Net carbs 8.37g 12.05g Fruit salad
Protein 0.46g 0.51g Fruit salad
Fats 0.13g 0.03g Cranberry
Carbs 11.97g 13.05g Fruit salad
Calories 46kcal 50kcal Fruit salad
Fructose 0.67g Cranberry
Sugar 4.27g Fruit salad
Fiber 3.6g 1g Cranberry
Calcium 8mg 11mg Fruit salad
Iron 0.23mg 0.25mg Fruit salad
Magnesium 6mg 8mg Fruit salad
Phosphorus 11mg 14mg Fruit salad
Potassium 80mg 116mg Fruit salad
Sodium 2mg 5mg Cranberry
Zinc 0.09mg 0.14mg Fruit salad
Copper 0.056mg 0.05mg Cranberry
Manganese 0.267mg 0.151mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 63IU 600IU Fruit salad
Vitamin A RAE 3µg 30µg Fruit salad
Vitamin E 1.32mg Cranberry
Vitamin C 14mg 3.3mg Cranberry
Vitamin B1 0.012mg 0.011mg Cranberry
Vitamin B2 0.02mg 0.014mg Cranberry
Vitamin B3 0.101mg 0.356mg Fruit salad
Vitamin B5 0.295mg 0.053mg Cranberry
Vitamin B6 0.057mg 0.027mg Cranberry
Folate 1µg 3µg Fruit salad
Vitamin K 5µg Cranberry
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 0.004g Fruit salad
Monounsaturated Fat 0.018g 0.005g Cranberry
Polyunsaturated fat 0.055g 0.011g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Fruit salad
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
11%
Cranberry
6%
Fruit salad
Minerals Daily Need Coverage Score
8%
Cranberry
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Cranberry
Cranberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.