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  6. Cranberries vs. Ginger

Cranberries vs. Ginger — In-Depth Nutrition Comparison

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The main differences between cranberries and ginger

  • Cranberries are richer in vitamin C, vitamin E, and fiber, yet ginger is richer in copper, potassium, magnesium, and vitamin B6.
  • Daily need coverage for copper for ginger is 19% higher.
  • Cranberries contain 5 times more vitamin E than ginger. Cranberries contain 1.32mg of vitamin E, while ginger contains 0.26mg.
  • Ginger has a lower glycemic index than cranberries.

Food types used in this article are Cranberries, raw and Ginger root, raw.

Infographic

Cranberries vs Ginger 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%
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +16.6%
Contains more MagnesiumMagnesium +616.7%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +418.8%
Contains more IronIron +160.9%
Contains more CopperCopper +303.6%
Contains more ZincZinc +277.8%
Contains more PhosphorusPhosphorus +209.1%
Contains more SeleniumSelenium +600%

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%
Ginger
Ginger
6
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +407.7%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin B1Vitamin B1 +108.3%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +642.6%
Contains more Vitamin B6Vitamin B6 +180.7%
Contains more FolateFolate +1000%
Contains more CholineCholine +423.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Ginger DV% diff.
Copper 0.056mg 0.226mg 19%
Potassium 80mg 415mg 10%
Vitamin C 14mg 5mg 10%
Magnesium 6mg 43mg 9%
Vitamin B6 0.057mg 0.16mg 8%
Vitamin E 1.32mg 0.26mg 7%
Fiber 3.6g 2g 6%
Iron 0.23mg 0.6mg 5%
Vitamin K 5µg 0.1µg 4%
Choline 5.5mg 28.8mg 4%
Vitamin B3 0.101mg 0.75mg 4%
Protein 0.46g 1.82g 3%
Phosphorus 11mg 34mg 3%
Folate 1µg 11µg 3%
Zinc 0.09mg 0.34mg 2%
Carbs 11.97g 17.77g 2%
Manganese 0.267mg 0.229mg 2%
Vitamin B5 0.295mg 0.203mg 2%
Calories 46kcal 80kcal 2%
Saturated fat 0.008g 0.203g 1%
Polyunsaturated fat 0.055g 0.154g 1%
Vitamin B1 0.012mg 0.025mg 1%
Vitamin B2 0.02mg 0.034mg 1%
Calcium 8mg 16mg 1%
Selenium 0.1µg 0.7µg 1%
Fats 0.13g 0.75g 1%
Fructose 0.67g 1%
Net carbs 8.37g 15.77g N/A
Sugar 4.27g 1.7g N/A
Sodium 2mg 13mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.018g 0.154g 0%
Tryptophan 0.003mg 0.012mg 0%
Threonine 0.028mg 0.036mg 0%
Isoleucine 0.033mg 0.051mg 0%
Leucine 0.053mg 0.074mg 0%
Lysine 0.039mg 0.057mg 0%
Methionine 0.003mg 0.013mg 0%
Phenylalanine 0.036mg 0.045mg 0%
Valine 0.045mg 0.073mg 0%
Histidine 0.018mg 0.03mg 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
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +295.7%
Contains more FatsFats +476.9%
Contains more CarbsCarbs +48.5%
Contains more OtherOther +541.7%
~equal in Water ~78.89g

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
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +755.6%
Contains more Poly. FatPolyunsaturated fat +180%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.