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Cranberries vs. Rye — In-Depth Nutrition Comparison

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Significant differences between cranberries and rye

  • The amount of manganese, fiber, phosphorus, copper, iron, vitamin B3, vitamin B1, selenium, magnesium, and zinc in rye is higher than in cranberries.
  • Rye covers your daily manganese needs 100% more than cranberries.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of rye is 34.

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

Infographic

Cranberries vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +1733.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +537.5%
Contains more IronIron +1043.5%
Contains more CopperCopper +555.4%
Contains more ZincZinc +2844.4%
Contains more PhosphorusPhosphorus +2918.2%
Contains more ManganeseManganese +865.2%
Contains more SeleniumSelenium +13800%
~equal in Sodium ~2mg

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +55.3%
Contains more Vitamin B1Vitamin B1 +2533.3%
Contains more Vitamin B2Vitamin B2 +1155%
Contains more Vitamin B3Vitamin B3 +4127.7%
Contains more Vitamin B5Vitamin B5 +393.6%
Contains more Vitamin B6Vitamin B6 +415.8%
Contains more Vitamin KVitamin K +18%
Contains more FolateFolate +3700%
Contains more CholineCholine +452.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +723.8%
Contains more ProteinProtein +2147.8%
Contains more FatsFats +1153.8%
Contains more CarbsCarbs +533.8%
Contains more OtherOther +1208.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +1055.6%
Contains more Poly. FatPolyunsaturated fat +1294.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rye
Rye
1
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +2050%
Contains more FructoseFructose +509.1%
Contains more SucroseSucrose +343.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberries Rye DV% diff.
Manganese 0.267mg 2.577mg 100%
Fiber 3.6g 15.1g 46%
Phosphorus 11mg 332mg 46%
Copper 0.056mg 0.367mg 35%
Iron 0.23mg 2.63mg 30%
Vitamin B3 0.101mg 4.27mg 26%
Vitamin B1 0.012mg 0.316mg 25%
Magnesium 6mg 110mg 25%
Selenium 0.1µg 13.9µg 25%
Vitamin B5 0.295mg 1.456mg 23%
Zinc 0.09mg 2.65mg 23%
Carbs 11.97g 75.86g 21%
Protein 0.46g 10.34g 20%
Vitamin B6 0.057mg 0.294mg 18%
Vitamin B2 0.02mg 0.251mg 18%
Vitamin C 14mg 0mg 16%
Calories 46kcal 338kcal 15%
Potassium 80mg 510mg 13%
Folate 1µg 38µg 9%
Polyunsaturated fat 0.055g 0.767g 5%
Choline 5.5mg 30.4mg 5%
Vitamin E 1.32mg 0.85mg 3%
Calcium 8mg 24mg 2%
Fats 0.13g 1.63g 2%
Saturated fat 0.008g 0.197g 1%
Fructose 0.67g 0.11g 1%
Vitamin K 5µg 5.9µg 1%
Net carbs 8.37g 60.76g N/A
Sugar 4.27g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 3µg 1µg 0%
Monounsaturated fat 0.018g 0.208g 0%
Tryptophan 0.003mg 0.108mg 0%
Threonine 0.028mg 0.289mg 0%
Isoleucine 0.033mg 0.208mg 0%
Leucine 0.053mg 0.563mg 0%
Lysine 0.039mg 0.286mg 0%
Methionine 0.003mg 0.153mg 0%
Phenylalanine 0.036mg 0.435mg 0%
Valine 0.045mg 0.317mg 0%
Histidine 0.018mg 0.189mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Rye
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
35%
Rye
Minerals Daily Need Coverage Score
8%
Cranberries
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.29g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.189g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.