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  6. Cranberry vs. Orange

Cranberry vs. Orange — In-Depth Nutrition Comparison

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How are Cranberry and Orange different?

  • Cranberry is richer in Manganese, and Vitamin E , while Orange is higher in Vitamin C, Folate, and Vitamin B1.
  • Orange covers your daily need of Vitamin C 44% more than Cranberry.
  • Cranberry contains 11 times more Manganese than Orange. Cranberry contains 0.267mg of Manganese, while Orange contains 0.025mg.
  • Cranberry is lower in Sugar.

Cranberries, raw and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Cranberry vs Orange 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.
Cranberry
Cranberry
4
:
6
Orange
Orange
Contains more Iron +130%
Contains more Zinc +28.6%
Contains more Copper +24.4%
Contains more Manganese +968%
Contains more Calcium +400%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +126.3%
Contains less Sodium -100%
Contains more Selenium +400%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +130%
Contains more Zinc +28.6%
Contains more Copper +24.4%
Contains more Manganese +968%
Contains more Calcium +400%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +126.3%
Contains less Sodium -100%
Contains more Selenium +400%

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.
Cranberry
Cranberry
3
:
7
Orange
Orange
Contains more Vitamin E +633.3%
Contains more Vitamin B5 +18%
Contains more Vitamin K +∞%
Contains more Vitamin A +257.1%
Contains more Vitamin C +280%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +179.2%
Contains more Folate +2900%
Equal in Vitamin B6 - 0.06
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +633.3%
Contains more Vitamin B5 +18%
Contains more Vitamin K +∞%
Contains more Vitamin A +257.1%
Contains more Vitamin C +280%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +179.2%
Contains more Folate +2900%
Equal in Vitamin B6 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
3
:
2
Orange
Orange
Contains more Protein +104.3%
Contains more Other +266.7%
Equal in Fats - 0.12
Equal in Carbs - 11.75
Equal in Water - 86.75
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +104.3%
Contains more Other +266.7%
Equal in Fats - 0.12
Equal in Carbs - 11.75
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Orange
Orange
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +120%
Contains more Monounsaturated Fat +27.8%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +120%
Contains more Monounsaturated Fat +27.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Orange Opinion
Net carbs 8.37g 9.35g Orange
Protein 0.46g 0.94g Orange
Fats 0.13g 0.12g Cranberry
Carbs 11.97g 11.75g Cranberry
Calories 46kcal 47kcal Orange
Fructose 0.67g Cranberry
Sugar 4.27g 9.35g Cranberry
Fiber 3.6g 2.4g Cranberry
Calcium 8mg 40mg Orange
Iron 0.23mg 0.1mg Cranberry
Magnesium 6mg 10mg Orange
Phosphorus 11mg 14mg Orange
Potassium 80mg 181mg Orange
Sodium 2mg 0mg Orange
Zinc 0.09mg 0.07mg Cranberry
Copper 0.056mg 0.045mg Cranberry
Manganese 0.267mg 0.025mg Cranberry
Selenium 0.1µg 0.5µg Orange
Vitamin A 63IU 225IU Orange
Vitamin A RAE 3µg 11µg Orange
Vitamin E 1.32mg 0.18mg Cranberry
Vitamin C 14mg 53.2mg Orange
Vitamin B1 0.012mg 0.087mg Orange
Vitamin B2 0.02mg 0.04mg Orange
Vitamin B3 0.101mg 0.282mg Orange
Vitamin B5 0.295mg 0.25mg Cranberry
Vitamin B6 0.057mg 0.06mg Orange
Folate 1µg 30µg Orange
Vitamin K 5µg 0µg Cranberry
Tryptophan 0.003mg 0.009mg Orange
Threonine 0.028mg 0.015mg Cranberry
Isoleucine 0.033mg 0.025mg Cranberry
Leucine 0.053mg 0.023mg Cranberry
Lysine 0.039mg 0.047mg Orange
Methionine 0.003mg 0.02mg Orange
Phenylalanine 0.036mg 0.031mg Cranberry
Valine 0.045mg 0.04mg Cranberry
Histidine 0.018mg 0.018mg
Saturated Fat 0.008g 0.015g Cranberry
Monounsaturated Fat 0.018g 0.023g Orange
Polyunsaturated fat 0.055g 0.025g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Cranberry
24%
Orange
Minerals Daily Need Coverage Score
8%
Cranberry
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.