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  6. Cranberries vs. Pastry

Cranberries vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between cranberries and pastry

  • Cranberries are higher in vitamin C, yet pastry is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, folate, and manganese.
  • Pastry covers your daily saturated fat needs 48% more than cranberries.
  • The amount of sodium in cranberries is lower.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Cranberries, raw and Puff pastry, frozen, ready-to-bake.

Infographic

Cranberries vs Pastry 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%
Pastry
Pastry
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more PotassiumPotassium +31.1%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +25%
Contains more IronIron +1013%
Contains more CopperCopper +103.6%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +445.5%
Contains more ManganeseManganese +82.8%
Contains more SeleniumSelenium +24100%

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%
Pastry
Pastry
6
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +171.4%
Contains more Vitamin B1Vitamin B1 +3216.7%
Contains more Vitamin B2Vitamin B2 +1315%
Contains more Vitamin B3Vitamin B3 +4026.7%
Contains more Vitamin KVitamin K +222%
Contains more FolateFolate +7700%
Contains more CholineCholine +16.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Pastry DV% diff.
Fats 0.13g 38.1g 58%
Monounsaturated fat 0.018g 21.597g 54%
Saturated fat 0.008g 9.643g 44%
Selenium 0.1µg 24.2µg 44%
Vitamin B1 0.012mg 0.398mg 32%
Polyunsaturated fat 0.055g 4.894g 32%
Iron 0.23mg 2.56mg 29%
Vitamin B3 0.101mg 4.168mg 25%
Calories 46kcal 551kcal 25%
Vitamin B2 0.02mg 0.283mg 20%
Folate 1µg 78µg 19%
Vitamin C 14mg 0mg 16%
Protein 0.46g 7.3g 14%
Sodium 2mg 249mg 11%
Carbs 11.97g 45.1g 11%
Manganese 0.267mg 0.488mg 10%
Vitamin K 5µg 16.1µg 9%
Fiber 3.6g 1.5g 8%
Phosphorus 11mg 60mg 7%
Copper 0.056mg 0.114mg 6%
Vitamin B5 0.295mg 0mg 6%
Vitamin E 1.32mg 0.54mg 5%
Zinc 0.09mg 0.53mg 4%
Vitamin B6 0.057mg 0.021mg 3%
Magnesium 6mg 16mg 2%
Potassium 80mg 61mg 1%
Fructose 0.67g 1%
Net carbs 8.37g 43.6g N/A
Calcium 8mg 10mg 0%
Sugar 4.27g 0.74g N/A
Vitamin A 3µg 0µg 0%
Choline 5.5mg 6.4mg 0%
Tryptophan 0.003mg 0.085mg 0%
Threonine 0.028mg 0.196mg 0%
Isoleucine 0.033mg 0.272mg 0%
Leucine 0.053mg 0.508mg 0%
Lysine 0.039mg 0.142mg 0%
Methionine 0.003mg 0.129mg 0%
Phenylalanine 0.036mg 0.362mg 0%
Valine 0.045mg 0.308mg 0%
Histidine 0.018mg 0.156mg 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
Pastry
Pastry
4
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more WaterWater +927.3%
Contains more ProteinProtein +1487%
Contains more FatsFats +29207.7%
Contains more CarbsCarbs +276.8%
Contains more OtherOther +733.3%

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
Pastry
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +119883.3%
Contains more Poly. FatPolyunsaturated fat +8798.2%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.