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Cranberries vs. Flax seeds — In-Depth Nutrition Comparison

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How are cranberries and flax seeds different?

  • Flax seeds are higher than cranberries in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 136% more than cranberries.

Cranberries, raw and Seeds, flaxseed types were used in this article.

Infographic

Cranberries vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +6433.3%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +916.3%
Contains more IronIron +2391.3%
Contains more CopperCopper +2078.6%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +5736.4%
Contains more ManganeseManganese +829.6%
Contains more SeleniumSelenium +25300%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325.8%
Contains more Vitamin KVitamin K +16.3%
Contains more Vitamin B1Vitamin B1 +13600%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +2949.5%
Contains more Vitamin B5Vitamin B5 +233.9%
Contains more Vitamin B6Vitamin B6 +729.8%
Contains more FolateFolate +8600%
Contains more CholineCholine +1330.9%
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1154.6%
Contains more ProteinProtein +3876.1%
Contains more FatsFats +32330.8%
Contains more CarbsCarbs +141.3%
Contains more OtherOther +2991.7%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +41716.7%
Contains more Poly. FatPolyunsaturated fat +52136.4%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +760%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +618.8%
~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 Flax seeds
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 Cranberries Flax seeds DV% diff.
Polyunsaturated fat 0.055g 28.73g 191%
Vitamin B1 0.012mg 1.644mg 136%
Copper 0.056mg 1.22mg 129%
Manganese 0.267mg 2.482mg 96%
Fiber 3.6g 27.3g 95%
Magnesium 6mg 392mg 92%
Phosphorus 11mg 642mg 90%
Iron 0.23mg 5.73mg 69%
Fats 0.13g 42.16g 65%
Selenium 0.1µg 25.4µg 46%
Zinc 0.09mg 4.34mg 39%
Protein 0.46g 18.29g 36%
Vitamin B6 0.057mg 0.473mg 32%
Calcium 8mg 255mg 25%
Calories 46kcal 534kcal 24%
Folate 1µg 87µg 22%
Potassium 80mg 813mg 22%
Monounsaturated fat 0.018g 7.527g 19%
Vitamin B3 0.101mg 3.08mg 19%
Saturated fat 0.008g 3.663g 17%
Vitamin C 14mg 0.6mg 15%
Vitamin B5 0.295mg 0.985mg 14%
Choline 5.5mg 78.7mg 13%
Vitamin B2 0.02mg 0.161mg 11%
Vitamin E 1.32mg 0.31mg 7%
Carbs 11.97g 28.88g 6%
Fructose 0.67g 0g 1%
Sodium 2mg 30mg 1%
Vitamin K 5µg 4.3µg 1%
Net carbs 8.37g 1.58g N/A
Sugar 4.27g 1.55g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.003mg 0.297mg 0%
Threonine 0.028mg 0.766mg 0%
Isoleucine 0.033mg 0.896mg 0%
Leucine 0.053mg 1.235mg 0%
Lysine 0.039mg 0.862mg 0%
Methionine 0.003mg 0.37mg 0%
Phenylalanine 0.036mg 0.957mg 0%
Valine 0.045mg 1.072mg 0%
Histidine 0.018mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
8%
Cranberries
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 3.655g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 45)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $3)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.