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Cranberries vs. Palm oil — In-Depth Nutrition Comparison

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Summary of differences between cranberries and palm oil

  • Cranberries have more vitamin C, fiber, copper, and vitamin B5; however, palm oil is higher in vitamin E and polyunsaturated fat.
  • Palm oil covers your daily need for saturated fat, 246% more than cranberries.
  • Palm oil has less sugar.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Cranberries, raw and Oil, palm.

Infographic

Cranberries vs Palm oil 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2200%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1733.3%
Contains more Vitamin EVitamin E +1107.6%
Contains more Vitamin KVitamin K +60%
~equal in Vitamin D ~µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +76823.1%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +205455.6%
Contains more Poly. FatPolyunsaturated fat +16809.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Palm oil DV% diff.
Saturated fat 0.008g 49.3g 224%
Fats 0.13g 100g 154%
Vitamin E 1.32mg 15.94mg 97%
Monounsaturated fat 0.018g 37g 92%
Polyunsaturated fat 0.055g 9.3g 62%
Calories 46kcal 884kcal 42%
Vitamin C 14mg 0mg 16%
Fiber 3.6g 0g 14%
Manganese 0.267mg 12%
Copper 0.056mg 0mg 6%
Vitamin B5 0.295mg 0mg 6%
Carbs 11.97g 0g 4%
Vitamin B6 0.057mg 0mg 4%
Vitamin K 5µg 8µg 3%
Iron 0.23mg 0.01mg 3%
Potassium 80mg 0mg 2%
Vitamin B2 0.02mg 0mg 2%
Phosphorus 11mg 0mg 2%
Choline 5.5mg 0.3mg 1%
Vitamin B3 0.101mg 0mg 1%
Vitamin B1 0.012mg 0mg 1%
Protein 0.46g 0g 1%
Calcium 8mg 0mg 1%
Magnesium 6mg 0mg 1%
Fructose 0.67g 1%
Zinc 0.09mg 0mg 1%
Net carbs 8.37g 0g N/A
Sugar 4.27g 0g N/A
Sodium 2mg 0mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0µg 0%
Folate 1µg 0µg 0%
Tryptophan 0.003mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.033mg 0mg 0%
Leucine 0.053mg 0mg 0%
Lysine 0.039mg 0mg 0%
Methionine 0.003mg 0mg 0%
Phenylalanine 0.036mg 0mg 0%
Valine 0.045mg 0mg 0%
Histidine 0.018mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
8%
Cranberries
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 49.292g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.