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Cranberries vs. Margarine — In-Depth Nutrition Comparison

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A recap on differences between cranberries and margarine

  • Cranberries are higher in vitamin C, fiber, and copper, yet margarine is higher in vitamin K, vitamin A, vitamin E, and monounsaturated fat.
  • Margarine covers your daily saturated fat needs 76% more than cranberries.
  • The amount of saturated fat in cranberries is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Cranberries, raw and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Cranberries vs Margarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +344.4%
Contains more IronIron +283.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +120%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +339.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +533.3%
Contains more Vitamin AVitamin A +27200%
Contains more Vitamin EVitamin E +581.8%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1760%
Contains more CholineCholine +125.5%
~equal in Vitamin D ~0µg
~equal in Folate ~1µg

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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +187.5%
Contains more CarbsCarbs +1610%
Contains more WaterWater +428.6%
Contains more FatsFats +61984.6%
Contains more OtherOther +1491.7%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +215883.3%
Contains more Poly. FatPolyunsaturated fat +44085.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Margarine DV% diff.
Polyunsaturated fat 0.055g 24.302g 162%
Fats 0.13g 80.71g 124%
Monounsaturated fat 0.018g 38.877g 97%
Vitamin A 3µg 819µg 91%
Vitamin K 5µg 93µg 73%
Saturated fat 0.008g 15.189g 69%
Vitamin E 1.32mg 9mg 51%
Calories 46kcal 717kcal 34%
Vitamin C 14mg 0.2mg 15%
Fiber 3.6g 0g 14%
Manganese 0.267mg 12%
Copper 0.056mg 0mg 6%
Vitamin B5 0.295mg 6%
Carbs 11.97g 0.7g 4%
Vitamin B12 0µg 0.1µg 4%
Vitamin B6 0.057mg 0.009mg 4%
Iron 0.23mg 0.06mg 2%
Potassium 80mg 18mg 2%
Magnesium 6mg 3mg 1%
Calcium 8mg 3mg 1%
Choline 5.5mg 12.4mg 1%
Vitamin B2 0.02mg 0.037mg 1%
Protein 0.46g 0.16g 1%
Phosphorus 11mg 5mg 1%
Zinc 0.09mg 0mg 1%
Fructose 0.67g 1%
Net carbs 8.37g 0.7g N/A
Sugar 4.27g 0g N/A
Sodium 2mg 2mg 0%
Selenium 0.1µg 0µg 0%
Vitamin B1 0.012mg 0.01mg 0%
Vitamin B3 0.101mg 0.023mg 0%
Folate 1µg 1µg 0%
Trans fat 0g 14.89g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Cranberries
55%
Margarine
Minerals Daily Need Coverage Score
8%
Cranberries
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 15.181g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.5)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.