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  6. Cranberries vs. Shallot

Cranberries vs. Shallot — In-Depth Nutrition Comparison

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A recap on the differences between cranberries and shallots

  • Cranberries are higher in vitamin E and vitamin C, yet shallots are higher in vitamin B6, iron, folate, potassium, and phosphorus.
  • Shallots cover your daily vitamin B6 needs 22% more than cranberries.
  • Cranberries contain 33 times more vitamin E than shallots. While cranberries contain 1.32mg of vitamin E, shallots contain only 0.04mg.
  • The amount of sugar in cranberries is lower.
  • The glycemic index of shallots is lower.

Food varieties used in this article are Cranberries, raw and Shallots, raw.

Infographic

Cranberries vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +317.5%
Contains more IronIron +421.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +344.4%
Contains more PhosphorusPhosphorus +445.5%
Contains more SeleniumSelenium +1100%
~equal in Manganese ~0.292mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3200%
Contains more Vitamin KVitamin K +525%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +98%
Contains more Vitamin B6Vitamin B6 +505.3%
Contains more FolateFolate +3300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B5 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Shallot DV% diff.
Vitamin B6 0.057mg 0.345mg 22%
Iron 0.23mg 1.2mg 12%
Vitamin E 1.32mg 0.04mg 9%
Folate 1µg 34µg 8%
Vitamin C 14mg 8mg 7%
Potassium 80mg 334mg 7%
Phosphorus 11mg 60mg 7%
Protein 0.46g 2.5g 4%
Magnesium 6mg 21mg 4%
Copper 0.056mg 0.088mg 4%
Vitamin B1 0.012mg 0.06mg 4%
Vitamin K 5µg 0.8µg 4%
Calcium 8mg 37mg 3%
Zinc 0.09mg 0.4mg 3%
Carbs 11.97g 16.8g 2%
Fiber 3.6g 3.2g 2%
Selenium 0.1µg 1.2µg 2%
Calories 46kcal 72kcal 1%
Manganese 0.267mg 0.292mg 1%
Vitamin B3 0.101mg 0.2mg 1%
Choline 5.5mg 11.3mg 1%
Fructose 0.67g 1%
Fats 0.13g 0.1g 0%
Net carbs 8.37g 13.6g N/A
Sugar 4.27g 7.87g N/A
Sodium 2mg 12mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B5 0.295mg 0.29mg 0%
Saturated fat 0.008g 0.017g 0%
Monounsaturated fat 0.018g 0.014g 0%
Polyunsaturated fat 0.055g 0.039g 0%
Tryptophan 0.003mg 0.028mg 0%
Threonine 0.028mg 0.098mg 0%
Isoleucine 0.033mg 0.106mg 0%
Leucine 0.053mg 0.149mg 0%
Lysine 0.039mg 0.125mg 0%
Methionine 0.003mg 0.027mg 0%
Phenylalanine 0.036mg 0.081mg 0%
Valine 0.045mg 0.11mg 0%
Histidine 0.018mg 0.043mg 0%

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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +30%
Contains more ProteinProtein +443.5%
Contains more CarbsCarbs +40.4%
Contains more OtherOther +566.7%
~equal in Water ~79.8g

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains less Sat. FatSaturated fat -52.9%
Contains more Mono. FatMonounsaturated fat +28.6%
Contains more Poly. FatPolyunsaturated fat +41%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.