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Cranberry vs. Sour cherry — In-Depth Nutrition Comparison

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Significant differences between Cranberry and Sour cherry

  • Cranberry has more Vitamin C, Fiber, Manganese, and Vitamin B5, however, Sour cherry is richer in Iron.
  • Cranberry covers your daily Vitamin C needs 15% more than Sour cherry.
  • Sour cherry has 7 times less Vitamin B5 than Cranberry. Cranberry has 0.295mg of Vitamin B5, while Sour cherry has 0.041mg.
  • Cranberry contains less Sugar.

Specific food types used in this comparison are Cranberries, raw and Cherries, sour, canned, water pack, drained.

Infographic

Cranberry vs Sour cherry 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.
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Manganese +352.5%
Contains more Calcium +37.5%
Contains more Iron +178.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +45.5%
Contains more Potassium +43.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 24% 6% 7% 11% 1% 2% 0% 8% 0%
Contains less Sodium -50%
Contains more Zinc +28.6%
Contains more Manganese +352.5%
Contains more Calcium +37.5%
Contains more Iron +178.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +45.5%
Contains more Potassium +43.8%

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.
:
Contains more Vitamin C +4566.7%
Contains more Vitamin B5 +619.5%
Contains more Vitamin B6 +21.3%
Contains more Vitamin B1 +108.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +157.4%
Contains more Vitamin K +62%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 3% 13%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 1% 7% 15% 5% 3% 11% 0% 0% 0% 21%
Contains more Vitamin C +4566.7%
Contains more Vitamin B5 +619.5%
Contains more Vitamin B6 +21.3%
Contains more Vitamin B1 +108.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +157.4%
Contains more Vitamin K +62%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +14.5%
Contains more Protein +50%
Contains more Fats +61.5%
Contains more Other +183.3%
Equal in Water - 88.31
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more Carbs +14.5%
Contains more Protein +50%
Contains more Fats +61.5%
Contains more Other +183.3%
Equal in Water - 88.31

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1500%
Contains more Glucose +21.8%
Contains more Fructose +316.4%
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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1500%
Contains more Glucose +21.8%
Contains more Fructose +316.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Sour cherry Opinion
Net carbs 8.37g 9.25g Sour cherry
Protein 0.46g 0.69g Sour cherry
Fats 0.13g 0.21g Sour cherry
Carbs 11.97g 10.45g Cranberry
Calories 46kcal 42kcal Cranberry
Fructose 0.67g 2.79g Sour cherry
Sugar 4.27g 6.99g Cranberry
Fiber 3.6g 1.2g Cranberry
Calcium 8mg 11mg Sour cherry
Iron 0.23mg 0.64mg Sour cherry
Magnesium 6mg 8mg Sour cherry
Phosphorus 11mg 16mg Sour cherry
Potassium 80mg 115mg Sour cherry
Sodium 2mg 4mg Cranberry
Zinc 0.09mg 0.07mg Cranberry
Copper 0.056mg Cranberry
Manganese 0.267mg 0.059mg Cranberry
Selenium 0.1µg Cranberry
Vitamin A 63IU Cranberry
Vitamin A RAE 3µg Cranberry
Vitamin E 1.32mg Cranberry
Vitamin C 14mg 0.3mg Cranberry
Vitamin B1 0.012mg 0.025mg Sour cherry
Vitamin B2 0.02mg 0.065mg Sour cherry
Vitamin B3 0.101mg 0.26mg Sour cherry
Vitamin B5 0.295mg 0.041mg Cranberry
Vitamin B6 0.057mg 0.047mg Cranberry
Folate 1µg Cranberry
Choline 5.5mg Cranberry
Vitamin K 5µg 8.1µg Sour cherry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.008g Sour cherry
Monounsaturated Fat 0.018g Cranberry
Polyunsaturated fat 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Sour cherry
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
10%
Cranberry
5%
Sour cherry
Minerals Daily Need Coverage Score
8%
Cranberry
6%
Sour cherry

Comparison summary

Which food is lower in Cholesterol?
Sour cherry
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sour cherry
Sour cherry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Sour cherry
Sour cherry is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 2.72g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Cranberry
Cranberry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.