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Cranberries vs. Pecan pie — In-Depth Nutrition Comparison

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Summary of differences between cranberries and pecan pie

  • Cranberries have more vitamin C; however, pecan pie is higher in selenium, manganese, copper, iron, vitamin B1, vitamin B2, and phosphorus.
  • Pecan pie covers your daily need for cholesterol, 29% more than cranberries.
  • Cranberries have 70 times more vitamin C than pecan pie. While cranberries have 14mg of vitamin C, pecan pie has only 0.2mg.
  • Cranberries have less saturated fat.
  • The glycemic index of pecan pie is higher.

These are the specific foods used in this comparison Cranberries, raw and Pie, pecan, prepared from recipe.

Infographic

Cranberries vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +66.3%
Contains more IronIron +543.5%
Contains more CopperCopper +276.8%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +754.5%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +11900%

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +6900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B1Vitamin B1 +1466.7%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +738.6%
Contains more Vitamin B5Vitamin B5 +62.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2500%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more WaterWater +347.8%
Contains more ProteinProtein +965.2%
Contains more FatsFats +16976.9%
Contains more CarbsCarbs +336.1%
Contains more OtherOther +900%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +62016.7%
Contains more Poly. FatPolyunsaturated fat +10281.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Pecan pie DV% diff.
Polyunsaturated fat 0.055g 5.71g 38%
Fats 0.13g 22.2g 34%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.018g 11.181g 28%
Selenium 0.1µg 12µg 22%
Manganese 0.267mg 0.712mg 19%
Calories 46kcal 412kcal 18%
Saturated fat 0.008g 3.989g 18%
Copper 0.056mg 0.211mg 17%
Iron 0.23mg 1.48mg 16%
Vitamin C 14mg 0.2mg 15%
Vitamin B1 0.012mg 0.188mg 15%
Fiber 3.6g 14%
Carbs 11.97g 52.2g 13%
Vitamin B2 0.02mg 0.18mg 12%
Phosphorus 11mg 94mg 12%
Sodium 2mg 262mg 11%
Vitamin A 3µg 82µg 9%
Vitamin E 1.32mg 9%
Protein 0.46g 4.9g 9%
Zinc 0.09mg 1.02mg 8%
Vitamin B12 0µg 0.17µg 7%
Folate 1µg 26µg 6%
Magnesium 6mg 26mg 5%
Vitamin B3 0.101mg 0.847mg 5%
Vitamin K 5µg 4%
Vitamin B5 0.295mg 0.479mg 4%
Calcium 8mg 32mg 2%
Potassium 80mg 133mg 2%
Fructose 0.67g 1%
Choline 5.5mg 1%
Net carbs 8.37g 52.2g N/A
Sugar 4.27g N/A
Vitamin B6 0.057mg 0.06mg 0%
Tryptophan 0.003mg 0.069mg 0%
Threonine 0.028mg 0.189mg 0%
Isoleucine 0.033mg 0.223mg 0%
Leucine 0.053mg 0.372mg 0%
Lysine 0.039mg 0.248mg 0%
Methionine 0.003mg 0.125mg 0%
Phenylalanine 0.036mg 0.25mg 0%
Valine 0.045mg 0.255mg 0%
Histidine 0.018mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
8%
Cranberries
43%
Pecan pie

Comparison summary

Which food is richer in minerals?
Pecan pie
Pecan pie is relatively richer in minerals
Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 4.27g)
Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 3.981g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 14)
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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.