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Cranberry vs. Java plum — In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Java plum

    These are the specific foods used in this comparison Cranberries, raw and Java-plum, (jambolan), raw.

    Infographic

    Cranberry vs Java plum 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.
    Contains more Iron +21.1%
    Contains less Sodium -85.7%
    Contains more Calcium +137.5%
    Contains more Magnesium +150%
    Contains more Phosphorus +54.5%
    Equal in Potassium - 79
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 8.6% 4.3% 4.7% 7.1% 0.26% 2.5% 19% 35% 0.55%
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.7% 7.1% 11% 7.3% 7% 1.8% 0% 0% 0% 0%
    Contains more Iron +21.1%
    Contains less Sodium -85.7%
    Contains more Calcium +137.5%
    Contains more Magnesium +150%
    Contains more Phosphorus +54.5%
    Equal in Potassium - 79

    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 A +2000%
    Contains more Vitamin B1 +100%
    Contains more Vitamin B2 +66.7%
    Contains more Vitamin B6 +50%
    Contains more Vitamin B3 +157.4%
    Equal in Vitamin C - 14.3
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.8% 26% 0% 47% 3% 4.6% 1.9% 18% 13% 0.75% 0% 3% 13%
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0.18% 0% 0% 48% 1.5% 2.8% 4.9% 0% 8.8% 0% 0% 0% 0%
    Contains more Vitamin A +2000%
    Contains more Vitamin B1 +100%
    Contains more Vitamin B2 +66.7%
    Contains more Vitamin B6 +50%
    Contains more Vitamin B3 +157.4%
    Equal in Vitamin C - 14.3

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Contains more Protein +56.5%
    Contains more Fats +76.9%
    Contains more Carbs +30%
    Contains more Other +200%
    Equal in Water - 83.13
    12% 87%
    Protein: 0.46 g
    Fats: 0.13 g
    Carbs: 11.97 g
    Water: 87.32 g
    Other: 0.12 g
    16% 83%
    Protein: 0.72 g
    Fats: 0.23 g
    Carbs: 15.56 g
    Water: 83.13 g
    Other: 0.36 g
    Contains more Protein +56.5%
    Contains more Fats +76.9%
    Contains more Carbs +30%
    Contains more Other +200%
    Equal in Water - 83.13

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Cranberry Java plum Opinion
    Net carbs 8.37g 15.56g Java plum
    Protein 0.46g 0.72g Java plum
    Fats 0.13g 0.23g Java plum
    Carbs 11.97g 15.56g Java plum
    Calories 46kcal 60kcal Java plum
    Fructose 0.67g Cranberry
    Sugar 4.27g Java plum
    Fiber 3.6g Cranberry
    Calcium 8mg 19mg Java plum
    Iron 0.23mg 0.19mg Cranberry
    Magnesium 6mg 15mg Java plum
    Phosphorus 11mg 17mg Java plum
    Potassium 80mg 79mg Cranberry
    Sodium 2mg 14mg Cranberry
    Zinc 0.09mg Cranberry
    Copper 0.056mg Cranberry
    Manganese 0.267mg Cranberry
    Selenium 0.1µg Cranberry
    Vitamin A 63IU 3IU Cranberry
    Vitamin A RAE 3µg 0µg Cranberry
    Vitamin E 1.32mg Cranberry
    Vitamin C 14mg 14.3mg Java plum
    Vitamin B1 0.012mg 0.006mg Cranberry
    Vitamin B2 0.02mg 0.012mg Cranberry
    Vitamin B3 0.101mg 0.26mg Java plum
    Vitamin B5 0.295mg Cranberry
    Vitamin B6 0.057mg 0.038mg Cranberry
    Folate 1µg Cranberry
    Choline 5.5mg Cranberry
    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 Java plum
    Monounsaturated Fat 0.018g Cranberry
    Polyunsaturated fat 0.055g Cranberry

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Cranberry Java plum
    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
    10%
    Cranberry
    5%
    Java plum
    Minerals Daily Need Coverage Score
    8%
    Cranberry
    4%
    Java plum

    Comparison summary

    Which food is lower in Sugar?
    Java plum
    Java plum is lower in Sugar (difference - 4.27g)
    Which food is lower in Saturated Fat?
    Java plum
    Java plum is lower in Saturated Fat (difference - 0.008g)
    Which food is lower in glycemic index?
    Java plum
    Java plum is lower in glycemic index (difference - 45)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 12mg)
    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 ($)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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. Java plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/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.