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Cranberries vs. Pistachio — In-Depth Nutrition Comparison

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How are cranberries and pistachios different?

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, potassium, and magnesium than cranberries.
  • Daily need coverage for copper for pistachios is 138% higher.
  • Cranberries have less saturated fat.
  • Pistachios have a lower glycemic index (28) than cranberries (45).

Cranberries, raw and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Cranberries vs Pistachio 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +1916.7%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +1181.3%
Contains more IronIron +1604.3%
Contains more CopperCopper +2221.4%
Contains more ZincZinc +2344.4%
Contains more PhosphorusPhosphorus +4354.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +349.4%
Contains more SeleniumSelenium +6900%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B1Vitamin B1 +7150%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +1187.1%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more Vitamin B6Vitamin B6 +2882.5%
Contains more FolateFolate +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +1898.2%
Contains more ProteinProtein +4282.6%
Contains more FatsFats +34761.5%
Contains more CarbsCarbs +127%
Contains more OtherOther +2383.3%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +129105.6%
Contains more Poly. FatPolyunsaturated fat +26045.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +975%
Contains more FructoseFructose +179.2%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4193.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Pistachio DV% diff.
Copper 0.056mg 1.3mg 138%
Vitamin B6 0.057mg 1.7mg 126%
Polyunsaturated fat 0.055g 14.38g 96%
Vitamin B1 0.012mg 0.87mg 72%
Fats 0.13g 45.32g 70%
Phosphorus 11mg 490mg 68%
Monounsaturated fat 0.018g 23.257g 58%
Iron 0.23mg 3.92mg 46%
Manganese 0.267mg 1.2mg 41%
Protein 0.46g 20.16g 39%
Potassium 80mg 1025mg 28%
Fiber 3.6g 10.6g 28%
Saturated fat 0.008g 5.907g 27%
Magnesium 6mg 121mg 27%
Calories 46kcal 560kcal 26%
Zinc 0.09mg 2.2mg 19%
Selenium 0.1µg 7µg 13%
Folate 1µg 51µg 13%
Vitamin B2 0.02mg 0.16mg 11%
Vitamin E 1.32mg 2.86mg 10%
Calcium 8mg 105mg 10%
Vitamin C 14mg 5.6mg 9%
Vitamin B3 0.101mg 1.3mg 7%
Carbs 11.97g 27.17g 5%
Vitamin B5 0.295mg 0.52mg 5%
Vitamin K 5µg 4%
Vitamin A 3µg 26µg 3%
Fructose 0.67g 0.24g 1%
Starch 0g 1.67g 1%
Choline 5.5mg 1%
Net carbs 8.37g 16.57g N/A
Sugar 4.27g 7.66g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.003mg 0.251mg 0%
Threonine 0.028mg 0.684mg 0%
Isoleucine 0.033mg 0.917mg 0%
Leucine 0.053mg 1.604mg 0%
Lysine 0.039mg 1.138mg 0%
Methionine 0.003mg 0.36mg 0%
Phenylalanine 0.036mg 1.092mg 0%
Valine 0.045mg 1.249mg 0%
Histidine 0.018mg 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
8%
Cranberries
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 3.39g)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 5.899g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.