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Cranberries vs. Pea soup — In-Depth Nutrition Comparison

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What are the differences between cranberries and pea soup?

  • Cranberries are higher in vitamin C, vitamin E, and fiber; however, pea soup is richer in copper, selenium, iron, and phosphorus.
  • Cranberries' daily need coverage for vitamin C is 15% more.
  • Pea soup contains 15 times less vitamin E than cranberries. Cranberries contain 1.32mg of vitamin E, while pea soup contains 0.09mg.
  • Cranberries have less sodium.
  • Cranberries have a lower glycemic index (45) than pea soup (66).

We used Cranberries, raw and Soup, pea, green, canned, prepared with equal volume water types in this article.

Infographic

Cranberries vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +50%
Contains more IronIron +217.4%
Contains more CopperCopper +160.7%
Contains more ZincZinc +611.1%
Contains more PhosphorusPhosphorus +327.3%
Contains more SeleniumSelenium +3500%
~equal in Manganese ~0.245mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin EVitamin E +1366.7%
Contains more Vitamin B5Vitamin B5 +502%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +357.4%
Contains more CholineCholine +140%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~1µg

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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more CarbsCarbs +21.2%
Contains more ProteinProtein +595.7%
Contains more FatsFats +738.5%
Contains more OtherOther +966.7%
~equal in Water ~84.55g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +1966.7%
Contains more Poly. FatPolyunsaturated fat +158.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Pea soup DV% diff.
Vitamin C 14mg 0.6mg 15%
Sodium 2mg 336mg 15%
Copper 0.056mg 0.146mg 10%
Vitamin E 1.32mg 0.09mg 8%
Fiber 3.6g 1.9g 7%
Selenium 0.1µg 3.6µg 6%
Iron 0.23mg 0.73mg 6%
Vitamin B5 0.295mg 0.049mg 5%
Phosphorus 11mg 47mg 5%
Zinc 0.09mg 0.64mg 5%
Protein 0.46g 3.2g 5%
Vitamin K 5µg 0.2µg 4%
Vitamin B6 0.057mg 0.02mg 3%
Magnesium 6mg 15mg 2%
Saturated fat 0.008g 0.524g 2%
Vitamin B3 0.101mg 0.462mg 2%
Vitamin B1 0.012mg 0.04mg 2%
Choline 5.5mg 13.2mg 1%
Monounsaturated fat 0.018g 0.372g 1%
Polyunsaturated fat 0.055g 0.142g 1%
Calories 46kcal 61kcal 1%
Fructose 0.67g 1%
Fats 0.13g 1.09g 1%
Manganese 0.267mg 0.245mg 1%
Carbs 11.97g 9.88g 1%
Net carbs 8.37g 7.98g N/A
Calcium 8mg 12mg 0%
Potassium 80mg 71mg 0%
Sugar 4.27g 3.19g N/A
Vitamin A 3µg 3µg 0%
Vitamin B2 0.02mg 0.025mg 0%
Folate 1µg 1µg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Pea soup
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
3%
Pea soup
Minerals Daily Need Coverage Score
8%
Cranberries
23%
Pea soup

Comparison summary

Which food is richer in minerals?
Pea soup
Pea soup is relatively richer in minerals
Which food is lower in Sugar?
Pea soup
Pea soup is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.516g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.