Cranberries vs. Asparagus — In-Depth Nutrition Comparison
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How are cranberries and asparagus different?
- Cranberries are higher in vitamin C and fiber; however, asparagus is richer in vitamin K, iron, copper, vitamin A, folate, vitamin B1, vitamin B2, and phosphorus.
- Daily need coverage for vitamin K for asparagus is 31% higher.
- Cranberries contain 3 times more vitamin C than asparagus. While cranberries contain 14mg of vitamin C, asparagus contains only 5.6mg.
- Asparagus has a lower glycemic index (32) than cranberries (45).
Cranberries, raw and Asparagus, raw are the varieties used in this article.
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 ManganeseManganese | +69% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +152.5% |
| Contains more IronIron | +830.4% |
| Contains more CopperCopper | +237.5% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +372.7% |
| Contains more SeleniumSelenium | +2200% |
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 | +150% |
| Contains more Vitamin EVitamin E | +16.8% |
| Contains more Vitamin AVitamin A | +1166.7% |
| Contains more Vitamin B1Vitamin B1 | +1091.7% |
| Contains more Vitamin B2Vitamin B2 | +605% |
| Contains more Vitamin B3Vitamin B3 | +868.3% |
| Contains more Vitamin B6Vitamin B6 | +59.6% |
| Contains more Vitamin KVitamin K | +732% |
| Contains more FolateFolate | +5100% |
| Contains more CholineCholine | +190.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 5µg | 41.6µg | 31% |
| Iron | 0.23mg | 2.14mg | 24% |
| Copper | 0.056mg | 0.189mg | 15% |
| Folate | 1µg | 52µg | 13% |
| Vitamin B1 | 0.012mg | 0.143mg | 11% |
| Vitamin C | 14mg | 5.6mg | 9% |
| Vitamin B2 | 0.02mg | 0.141mg | 9% |
| Fiber | 3.6g | 2.1g | 6% |
| Phosphorus | 11mg | 52mg | 6% |
| Vitamin B3 | 0.101mg | 0.978mg | 5% |
| Manganese | 0.267mg | 0.158mg | 5% |
| Potassium | 80mg | 202mg | 4% |
| Zinc | 0.09mg | 0.54mg | 4% |
| Vitamin A | 3µg | 38µg | 4% |
| Selenium | 0.1µg | 2.3µg | 4% |
| Carbs | 11.97g | 3.88g | 3% |
| Vitamin B6 | 0.057mg | 0.091mg | 3% |
| Protein | 0.46g | 2.2g | 3% |
| Magnesium | 6mg | 14mg | 2% |
| Calcium | 8mg | 24mg | 2% |
| Choline | 5.5mg | 16mg | 2% |
| Calories | 46kcal | 20kcal | 1% |
| Vitamin E | 1.32mg | 1.13mg | 1% |
| Fats | 0.13g | 0.12g | 0% |
| Net carbs | 8.37g | 1.78g | N/A |
| Sugar | 4.27g | 1.88g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B5 | 0.295mg | 0.274mg | 0% |
| Saturated fat | 0.008g | 0.04g | 0% |
| Monounsaturated fat | 0.018g | 0g | 0% |
| Polyunsaturated fat | 0.055g | 0.05g | 0% |
| Tryptophan | 0.003mg | 0.027mg | 0% |
| Threonine | 0.028mg | 0.084mg | 0% |
| Isoleucine | 0.033mg | 0.075mg | 0% |
| Leucine | 0.053mg | 0.128mg | 0% |
| Lysine | 0.039mg | 0.104mg | 0% |
| Methionine | 0.003mg | 0.031mg | 0% |
| Phenylalanine | 0.036mg | 0.075mg | 0% |
| Valine | 0.045mg | 0.115mg | 0% |
| Histidine | 0.018mg | 0.049mg | 0% |
| Fructose | 0.67g | 1g | 0% |
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:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more CarbsCarbs | +208.5% |
| Contains more ProteinProtein | +378.3% |
| Contains more OtherOther | +383.3% |
~equal in
Fats
~0.12g
~equal in
Water
~93.22g
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
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
~equal in
Polyunsaturated fat
~0.05g
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:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +429.2% |
| Contains more SucroseSucrose | +43.8% |
| Contains more FructoseFructose | +49.3% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
