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Cranberries vs. Bran raw — In-Depth Nutrition Comparison

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Differences between cranberries and bran raw

  • Cranberries contain less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, zinc, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 233% higher.
  • Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of bran raw is 56.

The food types used in this comparison are Cranberries, raw and Oat bran, raw.

Infographic

Cranberries vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +3816.7%
Contains more CalciumCalcium +625%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +2252.2%
Contains more CopperCopper +619.6%
Contains more ZincZinc +3355.6%
Contains more PhosphorusPhosphorus +6572.7%
Contains more ManganeseManganese +2008.6%
Contains more SeleniumSelenium +45100%

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.7%
Contains more Vitamin KVitamin K +56.3%
Contains more Vitamin B1Vitamin B1 +9650%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +824.8%
Contains more Vitamin B5Vitamin B5 +406.4%
Contains more Vitamin B6Vitamin B6 +189.5%
Contains more FolateFolate +5100%
Contains more CholineCholine +485.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Bran raw DV% diff.
Manganese 0.267mg 5.63mg 233%
Phosphorus 11mg 734mg 103%
Vitamin B1 0.012mg 1.17mg 97%
Selenium 0.1µg 45.2µg 82%
Iron 0.23mg 5.41mg 65%
Magnesium 6mg 235mg 55%
Fiber 3.6g 15.4g 47%
Copper 0.056mg 0.403mg 39%
Protein 0.46g 17.3g 34%
Zinc 0.09mg 3.11mg 27%
Vitamin B5 0.295mg 1.494mg 24%
Polyunsaturated fat 0.055g 2.766g 18%
Carbs 11.97g 66.22g 18%
Vitamin C 14mg 0mg 16%
Vitamin B2 0.02mg 0.22mg 15%
Potassium 80mg 566mg 14%
Folate 1µg 52µg 13%
Fats 0.13g 7.03g 11%
Calories 46kcal 246kcal 10%
Vitamin B6 0.057mg 0.165mg 8%
Monounsaturated fat 0.018g 2.376g 6%
Saturated fat 0.008g 1.328g 6%
Choline 5.5mg 32.2mg 5%
Vitamin B3 0.101mg 0.934mg 5%
Calcium 8mg 58mg 5%
Vitamin E 1.32mg 1.01mg 2%
Vitamin K 5µg 3.2µg 2%
Fructose 0.67g 1%
Net carbs 8.37g 50.82g N/A
Sugar 4.27g 1.45g N/A
Sodium 2mg 4mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.003mg 0.335mg 0%
Threonine 0.028mg 0.502mg 0%
Isoleucine 0.033mg 0.668mg 0%
Leucine 0.053mg 1.374mg 0%
Lysine 0.039mg 0.76mg 0%
Methionine 0.003mg 0.335mg 0%
Phenylalanine 0.036mg 0.908mg 0%
Valine 0.045mg 0.964mg 0%
Histidine 0.018mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1233.1%
Contains more ProteinProtein +3660.9%
Contains more FatsFats +5307.7%
Contains more CarbsCarbs +453.2%
Contains more OtherOther +2316.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +4929.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.