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  6. Cranberry vs. Pumpkin

Cranberry vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between Cranberry and Pumpkin

  • Cranberry has more Fiber, Manganese, and Vitamin C, however, Pumpkin is richer in Vitamin A RAE, Copper, Potassium, Iron, and Vitamin B2.
  • Pumpkin covers your daily Vitamin A RAE needs 47% more than Cranberry.
  • Pumpkin has 7 times less Fiber than Cranberry. Cranberry has 3.6g of Fiber, while Pumpkin has 0.5g.

Specific food types used in this comparison are Cranberries, raw and Pumpkin, raw.

Infographic

Cranberry vs Pumpkin 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.
Cranberry
Cranberry
1
:
9
Pumpkin
Pumpkin
Contains more Manganese +113.6%
Contains more Calcium +162.5%
Contains more Iron +247.8%
Contains more Magnesium +100%
Contains more Phosphorus +300%
Contains more Potassium +325%
Contains less Sodium -50%
Contains more Zinc +255.6%
Contains more Copper +126.8%
Contains more Selenium +200%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Manganese +113.6%
Contains more Calcium +162.5%
Contains more Iron +247.8%
Contains more Magnesium +100%
Contains more Phosphorus +300%
Contains more Potassium +325%
Contains less Sodium -50%
Contains more Zinc +255.6%
Contains more Copper +126.8%
Contains more Selenium +200%

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.
Cranberry
Cranberry
3
:
7
Pumpkin
Pumpkin
Contains more Vitamin E +24.5%
Contains more Vitamin C +55.6%
Contains more Vitamin K +354.5%
Contains more Vitamin A +13412.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +494.1%
Contains more Folate +1500%
Equal in Vitamin B5 - 0.298
Equal in Vitamin B6 - 0.061
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +24.5%
Contains more Vitamin C +55.6%
Contains more Vitamin K +354.5%
Contains more Vitamin A +13412.7%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +494.1%
Contains more Folate +1500%
Equal in Vitamin B5 - 0.298
Equal in Vitamin B6 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Pumpkin
Pumpkin
Contains more Fats +30%
Contains more Carbs +84.2%
Contains more Protein +117.4%
Contains more Other +566.7%
Equal in Water - 91.6
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +30%
Contains more Carbs +84.2%
Contains more Protein +117.4%
Contains more Other +566.7%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +1000%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +38.5%
Contains more Polyunsaturated fat +1000%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Pumpkin Opinion
Net carbs 8.37g 6g Cranberry
Protein 0.46g 1g Pumpkin
Fats 0.13g 0.1g Cranberry
Carbs 11.97g 6.5g Cranberry
Calories 46kcal 26kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g 2.76g Pumpkin
Fiber 3.6g 0.5g Cranberry
Calcium 8mg 21mg Pumpkin
Iron 0.23mg 0.8mg Pumpkin
Magnesium 6mg 12mg Pumpkin
Phosphorus 11mg 44mg Pumpkin
Potassium 80mg 340mg Pumpkin
Sodium 2mg 1mg Pumpkin
Zinc 0.09mg 0.32mg Pumpkin
Copper 0.056mg 0.127mg Pumpkin
Manganese 0.267mg 0.125mg Cranberry
Selenium 0.1µg 0.3µg Pumpkin
Vitamin A 63IU 8513IU Pumpkin
Vitamin A RAE 3µg 426µg Pumpkin
Vitamin E 1.32mg 1.06mg Cranberry
Vitamin C 14mg 9mg Cranberry
Vitamin B1 0.012mg 0.05mg Pumpkin
Vitamin B2 0.02mg 0.11mg Pumpkin
Vitamin B3 0.101mg 0.6mg Pumpkin
Vitamin B5 0.295mg 0.298mg Pumpkin
Vitamin B6 0.057mg 0.061mg Pumpkin
Folate 1µg 16µg Pumpkin
Vitamin K 5µg 1.1µg Cranberry
Tryptophan 0.003mg 0.012mg Pumpkin
Threonine 0.028mg 0.029mg Pumpkin
Isoleucine 0.033mg 0.031mg Cranberry
Leucine 0.053mg 0.046mg Cranberry
Lysine 0.039mg 0.054mg Pumpkin
Methionine 0.003mg 0.011mg Pumpkin
Phenylalanine 0.036mg 0.032mg Cranberry
Valine 0.045mg 0.035mg Cranberry
Histidine 0.018mg 0.016mg Cranberry
Saturated Fat 0.008g 0.052g Cranberry
Monounsaturated Fat 0.018g 0.013g Cranberry
Polyunsaturated fat 0.055g 0.005g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Cranberry
55%
Pumpkin
Minerals Daily Need Coverage Score
8%
Cranberry
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 7)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.2)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.