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Cranberries vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between cranberries and shortbread

  • Cranberries have more vitamin C and fiber; however, shortbread is richer in iron, vitamin B1, vitamin B2, folate, vitamin B3, and selenium.
  • Shortbread covers your daily saturated fat needs 40% more than cranberries.
  • Cranberries contain less sodium.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of cranberries is 45.

Specific food types used in this comparison are Cranberries, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Cranberries vs Shortbread 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.
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +62.5%
Contains more IronIron +1195.7%
Contains more CopperCopper +60.7%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +500%
Contains more ManganeseManganese +47.2%
Contains more SeleniumSelenium +6100%
~equal in Potassium ~88mg

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +511.1%
Contains more Vitamin EVitamin E +84.8%
Contains more Vitamin B1Vitamin B1 +2841.7%
Contains more Vitamin B2Vitamin B2 +1470%
Contains more Vitamin B3Vitamin B3 +3142.6%
Contains more Vitamin B6Vitamin B6 +24.6%
Contains more Vitamin KVitamin K +120%
Contains more FolateFolate +8000%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.321mg
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2325.6%
Contains more ProteinProtein +1067.4%
Contains more FatsFats +20069.2%
Contains more CarbsCarbs +432.8%
Contains more OtherOther +758.3%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +37166.7%
Contains more Poly. FatPolyunsaturated fat +15038.2%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +855.6%
Contains more FructoseFructose +123.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +13018.8%
~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 Shortbread
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cranberries Shortbread DV% diff.
Polyunsaturated fat 0.055g 8.326g 55%
Fats 0.13g 26.22g 40%
Saturated fat 0.008g 8.105g 37%
Iron 0.23mg 2.98mg 34%
Vitamin B1 0.012mg 0.353mg 28%
Vitamin B2 0.02mg 0.314mg 23%
Calories 46kcal 514kcal 23%
Folate 1µg 81µg 20%
Vitamin B3 0.101mg 3.275mg 20%
Monounsaturated fat 0.018g 6.708g 17%
Carbs 11.97g 63.78g 17%
Starch 0g 40.47g 17%
Vitamin C 14mg 0mg 16%
Sodium 2mg 353mg 15%
Selenium 0.1µg 6.2µg 11%
Protein 0.46g 5.37g 10%
Fiber 3.6g 1.3g 9%
Phosphorus 11mg 66mg 8%
Vitamin E 1.32mg 2.44mg 7%
Vitamin K 5µg 11µg 5%
Manganese 0.267mg 0.393mg 5%
Zinc 0.09mg 0.49mg 4%
Copper 0.056mg 0.09mg 4%
Magnesium 6mg 14mg 2%
Choline 5.5mg 0.9mg 1%
Vitamin B6 0.057mg 0.071mg 1%
Vitamin B5 0.295mg 0.321mg 1%
Calcium 8mg 13mg 1%
Net carbs 8.37g 62.48g N/A
Potassium 80mg 88mg 0%
Sugar 4.27g 21.65g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%
Fructose 0.67g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Shortbread
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
30%
Shortbread
Minerals Daily Need Coverage Score
8%
Cranberries
34%
Shortbread

Comparison summary

Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 17.38g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 351mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 8.097g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.