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Cranberries vs. Grape — In-Depth Nutrition Comparison

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How are cranberries and grapes different?

  • Cranberries are higher in vitamin C, fiber, vitamin E, and vitamin B5; however, grapes are richer in manganese, vitamin K, and vitamin B1.
  • Daily need coverage for manganese for grapes is 20% higher.
  • Cranberries contain 12 times more vitamin B5 than grapes. While cranberries contain 0.295mg of vitamin B5, grapes contain only 0.024mg.
  • Cranberries have less sugar.

Cranberries, raw and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

Cranberries vs Grape 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.
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%
Grape
Grape
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +20%
Contains more CopperCopper +40%
Contains more ZincZinc +125%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +138.8%
Contains more IronIron +26.1%
Contains more ManganeseManganese +168.9%
~equal in Phosphorus ~10mg
~equal in Sodium ~2mg
~equal in Selenium ~0.1µg

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%
Grape
Grape
7
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin EVitamin E +594.7%
Contains more Vitamin B5Vitamin B5 +1129.2%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B6Vitamin B6 +93%
Contains more Vitamin KVitamin K +192%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~5.6mg

All nutrients comparison - raw data values

Nutrient Cranberries Grape DV% diff.
Manganese 0.267mg 0.718mg 20%
Vitamin C 14mg 4mg 11%
Fiber 3.6g 0.9g 11%
Vitamin E 1.32mg 0.19mg 8%
Vitamin K 5µg 14.6µg 8%
Vitamin B1 0.012mg 0.092mg 7%
Vitamin B5 0.295mg 0.024mg 5%
Vitamin B6 0.057mg 0.11mg 4%
Potassium 80mg 191mg 3%
Vitamin B2 0.02mg 0.057mg 3%
Carbs 11.97g 17.15g 2%
Copper 0.056mg 0.04mg 2%
Folate 1µg 4µg 1%
Vitamin B3 0.101mg 0.3mg 1%
Calories 46kcal 67kcal 1%
Fructose 0.67g 1%
Iron 0.23mg 0.29mg 1%
Calcium 8mg 14mg 1%
Protein 0.46g 0.63g 0%
Fats 0.13g 0.35g 0%
Net carbs 8.37g 16.25g N/A
Magnesium 6mg 5mg 0%
Sugar 4.27g 16.25g N/A
Zinc 0.09mg 0.04mg 0%
Phosphorus 11mg 10mg 0%
Sodium 2mg 2mg 0%
Vitamin A 3µg 5µg 0%
Selenium 0.1µg 0.1µg 0%
Choline 5.5mg 5.6mg 0%
Saturated fat 0.008g 0.114g 0%
Monounsaturated fat 0.018g 0.014g 0%
Polyunsaturated fat 0.055g 0.102g 0%
Tryptophan 0.003mg 0.003mg 0%
Threonine 0.028mg 0.017mg 0%
Isoleucine 0.033mg 0.005mg 0%
Leucine 0.053mg 0.013mg 0%
Lysine 0.039mg 0.014mg 0%
Methionine 0.003mg 0.021mg 0%
Phenylalanine 0.036mg 0.013mg 0%
Valine 0.045mg 0.017mg 0%
Histidine 0.018mg 0.023mg 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
Grape
Grape
4
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +37%
Contains more FatsFats +169.2%
Contains more CarbsCarbs +43.3%
Contains more OtherOther +375%
~equal in Water ~81.3g

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +85.5%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.