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  6. Cranberry vs. Raisin

Cranberry vs. Raisin — In-Depth Nutrition Comparison

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What are the main differences between Cranberry and Raisin?

  • Cranberry is richer in Vitamin C, and Vitamin E , while Raisin is higher in Copper, Iron, Potassium, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B1, and Magnesium.
  • Raisin's daily need coverage for Copper is 29% higher.
  • Raisin has 11 times less Vitamin E than Cranberry. Cranberry has 1.32mg of Vitamin E , while Raisin has 0.12mg.

We used Cranberries, raw and Raisins, seedless types in this comparison.

Infographic

Cranberry vs Raisin 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
Raisin
Raisin
Contains less Sodium -81.8%
Contains more Calcium +525%
Contains more Iron +717.4%
Contains more Magnesium +433.3%
Contains more Phosphorus +818.2%
Contains more Potassium +836.3%
Contains more Zinc +144.4%
Contains more Copper +467.9%
Contains more Manganese +12%
Contains more Selenium +500%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains less Sodium -81.8%
Contains more Calcium +525%
Contains more Iron +717.4%
Contains more Magnesium +433.3%
Contains more Phosphorus +818.2%
Contains more Potassium +836.3%
Contains more Zinc +144.4%
Contains more Copper +467.9%
Contains more Manganese +12%
Contains more Selenium +500%

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
5
:
5
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +508.7%
Contains more Vitamin B5 +210.5%
Contains more Vitamin K +42.9%
Contains more Vitamin B1 +783.3%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +658.4%
Contains more Vitamin B6 +205.3%
Contains more Folate +400%
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%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin C +508.7%
Contains more Vitamin B5 +210.5%
Contains more Vitamin K +42.9%
Contains more Vitamin B1 +783.3%
Contains more Vitamin B2 +525%
Contains more Vitamin B3 +658.4%
Contains more Vitamin B6 +205.3%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Raisin
Raisin
Contains more Water +465.9%
Contains more Protein +567.4%
Contains more Fats +253.8%
Contains more Carbs +561.5%
Contains more Other +1450%
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +465.9%
Contains more Protein +567.4%
Contains more Fats +253.8%
Contains more Carbs +561.5%
Contains more Other +1450%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Raisin
Raisin
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +48.6%
Contains more Monounsaturated Fat +183.3%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -86.2%
Contains more Polyunsaturated fat +48.6%
Contains more Monounsaturated Fat +183.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
0
:
4
Raisin
Raisin
Contains more Starch +∞%
Contains more Sucrose +181.3%
Contains more Glucose +706.7%
Contains more Fructose +4329.9%
Cranberry
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +181.3%
Contains more Glucose +706.7%
Contains more Fructose +4329.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Raisin Opinion
Net carbs 8.37g 75.48g Raisin
Protein 0.46g 3.07g Raisin
Fats 0.13g 0.46g Raisin
Carbs 11.97g 79.18g Raisin
Calories 46kcal 299kcal Raisin
Starch 0g 2.7g Raisin
Fructose 0.67g 29.68g Raisin
Sugar 4.27g 59.19g Cranberry
Fiber 3.6g 3.7g Raisin
Calcium 8mg 50mg Raisin
Iron 0.23mg 1.88mg Raisin
Magnesium 6mg 32mg Raisin
Phosphorus 11mg 101mg Raisin
Potassium 80mg 749mg Raisin
Sodium 2mg 11mg Cranberry
Zinc 0.09mg 0.22mg Raisin
Copper 0.056mg 0.318mg Raisin
Manganese 0.267mg 0.299mg Raisin
Selenium 0.1µg 0.6µg Raisin
Vitamin A 63IU 0IU Cranberry
Vitamin A RAE 3µg 0µg Cranberry
Vitamin E 1.32mg 0.12mg Cranberry
Vitamin C 14mg 2.3mg Cranberry
Vitamin B1 0.012mg 0.106mg Raisin
Vitamin B2 0.02mg 0.125mg Raisin
Vitamin B3 0.101mg 0.766mg Raisin
Vitamin B5 0.295mg 0.095mg Cranberry
Vitamin B6 0.057mg 0.174mg Raisin
Folate 1µg 5µg Raisin
Vitamin K 5µg 3.5µg Cranberry
Tryptophan 0.003mg 0.05mg Raisin
Threonine 0.028mg 0.077mg Raisin
Isoleucine 0.033mg 0.057mg Raisin
Leucine 0.053mg 0.096mg Raisin
Lysine 0.039mg 0.084mg Raisin
Methionine 0.003mg 0.021mg Raisin
Phenylalanine 0.036mg 0.065mg Raisin
Valine 0.045mg 0.083mg Raisin
Histidine 0.018mg 0.072mg Raisin
Saturated Fat 0.008g 0.058g Cranberry
Monounsaturated Fat 0.018g 0.051g Raisin
Polyunsaturated fat 0.055g 0.037g Cranberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Cranberry
12%
Raisin
Minerals Daily Need Coverage Score
8%
Cranberry
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 54.92g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.05g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.