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  6. Cranberries vs. Orange juice

Cranberries vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between cranberries and orange juice

  • Cranberries are richer in fiber, manganese, and vitamin E, yet orange juice is richer in vitamin C, folate, and vitamin B1.
  • Daily need coverage for vitamin C for orange juice is 40% higher.
  • Cranberries contain 33 times more vitamin E than orange juice. Cranberries contain 1.32mg of vitamin E, while orange juice contains 0.04mg.
  • Cranberries contain less sugar.

Food types used in this article are Cranberries, raw and Orange juice, raw.

Infographic

Cranberries vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more IronIron +15%
Contains more CopperCopper +27.3%
Contains more ZincZinc +80%
Contains more ManganeseManganese +1807.1%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +150%
Contains more PhosphorusPhosphorus +54.5%
Contains less SodiumSodium -50%
~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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin CVitamin C +257.1%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +296%
Contains more FolateFolate +2900%
Contains more CholineCholine +12.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Orange juice DV% diff.
Vitamin C 14mg 50mg 40%
Fiber 3.6g 0.2g 14%
Manganese 0.267mg 0.014mg 11%
Vitamin E 1.32mg 0.04mg 9%
Vitamin B1 0.012mg 0.09mg 7%
Folate 1µg 30µg 7%
Vitamin K 5µg 0.1µg 4%
Potassium 80mg 200mg 4%
Vitamin B5 0.295mg 0.19mg 2%
Vitamin B3 0.101mg 0.4mg 2%
Vitamin A 3µg 10µg 1%
Vitamin B6 0.057mg 0.04mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Fructose 0.67g 1%
Phosphorus 11mg 17mg 1%
Magnesium 6mg 11mg 1%
Carbs 11.97g 10.4g 1%
Copper 0.056mg 0.044mg 1%
Calories 46kcal 45kcal 0%
Protein 0.46g 0.7g 0%
Fats 0.13g 0.2g 0%
Net carbs 8.37g 10.2g N/A
Calcium 8mg 11mg 0%
Iron 0.23mg 0.2mg 0%
Sugar 4.27g 8.4g N/A
Zinc 0.09mg 0.05mg 0%
Sodium 2mg 1mg 0%
Selenium 0.1µg 0.1µg 0%
Choline 5.5mg 6.2mg 0%
Saturated fat 0.008g 0.024g 0%
Monounsaturated fat 0.018g 0.036g 0%
Polyunsaturated fat 0.055g 0.04g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.028mg 0.008mg 0%
Isoleucine 0.033mg 0.008mg 0%
Leucine 0.053mg 0.013mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%
Phenylalanine 0.036mg 0.009mg 0%
Valine 0.045mg 0.011mg 0%
Histidine 0.018mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more CarbsCarbs +15.1%
Contains more ProteinProtein +52.2%
Contains more FatsFats +53.8%
Contains more OtherOther +233.3%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +37.5%
Contains more Mono. FatMonounsaturated fat +100%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.