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Cranberries vs. Pico de gallo — In-Depth Nutrition Comparison

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A recap on differences between Cranberries and Pico de gallo

  • Cranberries are higher than Pico de gallo in Vitamin C.
  • Pico de gallo covers your daily Sodium needs 20% more than Cranberries.
  • Cranberries contain 4 times more Vitamin C than Pico de gallo. While Cranberries contain 14mg of Vitamin C, Pico de gallo contains only 3.8mg.
  • The amount of Sugar in Cranberries are lower.

Food varieties used in this article are Cranberries, raw and PACE, Pico De Gallo.

Infographic

Cranberries vs Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 3.8% 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 13% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +268.4%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +396.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +27.6%
Contains more OtherOther +2083.3%
~equal in Water ~88g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Pico de gallo Opinion
Calories 46kcal 31kcal Cranberries
Protein 0.46g 0g Cranberries
Fats 0.13g 0g Cranberries
Vitamin C 14mg 3.8mg Cranberries
Net carbs 8.37g 9.38g Pico de gallo
Carbs 11.97g 9.38g Cranberries
Magnesium 6mg Cranberries
Calcium 8mg 0mg Cranberries
Potassium 80mg Cranberries
Iron 0.23mg 0mg Cranberries
Sugar 4.27g 6.25g Cranberries
Fiber 3.6g Cranberries
Copper 0.056mg Cranberries
Zinc 0.09mg Cranberries
Phosphorus 11mg Cranberries
Sodium 2mg 469mg Cranberries
Vitamin A 63IU 313IU Pico de gallo
Vitamin A 3µg Cranberries
Vitamin E 1.32mg Cranberries
Manganese 0.267mg Cranberries
Selenium 0.1µg Cranberries
Vitamin B1 0.012mg Cranberries
Vitamin B2 0.02mg Cranberries
Vitamin B3 0.101mg Cranberries
Vitamin B5 0.295mg Cranberries
Vitamin B6 0.057mg Cranberries
Vitamin K 5µg Cranberries
Folate 1µg Cranberries
Choline 5.5mg Cranberries
Saturated Fat 0.008g 0g Pico de gallo
Monounsaturated Fat 0.018g Cranberries
Polyunsaturated fat 0.055g Cranberries
Tryptophan 0.003mg Cranberries
Threonine 0.028mg Cranberries
Isoleucine 0.033mg Cranberries
Leucine 0.053mg Cranberries
Lysine 0.039mg Cranberries
Methionine 0.003mg Cranberries
Phenylalanine 0.036mg Cranberries
Valine 0.045mg Cranberries
Histidine 0.018mg Cranberries
Fructose 0.67g Cranberries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Pico de gallo
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
2%
Pico de gallo
Minerals Daily Need Coverage Score
8%
Cranberries
6%
Pico de gallo

Comparison summary

Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 467mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.