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Cranberries vs. Soy sauce — In-Depth Nutrition Comparison

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Differences between cranberries and soy sauce

  • Cranberries have more vitamin C and fiber, while soy sauce has more manganese, phosphorus, magnesium, iron, vitamin B3, vitamin B2, and potassium.
  • Soy sauce's daily need coverage for sodium is 239% higher.
  • The amount of sodium in cranberries is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of cranberries is 45.

The food types used in this comparison are Cranberries, raw and Soy sauce made from soy and wheat (shoyu).

Infographic

Cranberries vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +30.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1133.3%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +443.8%
Contains more IronIron +530.4%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +1409.1%
Contains more ManganeseManganese +281.3%
Contains more SeleniumSelenium +400%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +725%
Contains more Vitamin B3Vitamin B3 +2074.3%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more FolateFolate +1300%
Contains more CholineCholine +232.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.297mg
~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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more CarbsCarbs +142.8%
Contains more WaterWater +22.7%
Contains more ProteinProtein +1669.6%
Contains more FatsFats +338.5%
Contains more OtherOther +12575%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +388.9%
Contains more Poly. FatPolyunsaturated fat +378.2%

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
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +60%
Contains more GlucoseGlucose +1046.7%
Contains more FructoseFructose +∞%
~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 Soy sauce
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberries Soy sauce DV% diff.
Sodium 2mg 5493mg 239%
Manganese 0.267mg 1.018mg 33%
Phosphorus 11mg 166mg 22%
Vitamin C 14mg 0mg 16%
Magnesium 6mg 74mg 16%
Protein 0.46g 8.14g 15%
Iron 0.23mg 1.45mg 15%
Vitamin B3 0.101mg 2.196mg 13%
Vitamin B2 0.02mg 0.165mg 11%
Fiber 3.6g 0.8g 11%
Potassium 80mg 435mg 10%
Vitamin E 1.32mg 0mg 9%
Vitamin B6 0.057mg 0.148mg 7%
Zinc 0.09mg 0.87mg 7%
Vitamin K 5µg 0µg 4%
Folate 1µg 14µg 3%
Calcium 8mg 33mg 3%
Carbs 11.97g 4.93g 2%
Choline 5.5mg 18.3mg 2%
Vitamin B1 0.012mg 0.033mg 2%
Polyunsaturated fat 0.055g 0.263g 1%
Fructose 0.67g 0g 1%
Selenium 0.1µg 0.5µg 1%
Copper 0.056mg 0.043mg 1%
Fats 0.13g 0.57g 1%
Calories 46kcal 53kcal 0%
Net carbs 8.37g 4.13g N/A
Sugar 4.27g 0.4g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.295mg 0.297mg 0%
Saturated fat 0.008g 0.073g 0%
Monounsaturated fat 0.018g 0.088g 0%
Tryptophan 0.003mg 0.096mg 0%
Threonine 0.028mg 0.271mg 0%
Isoleucine 0.033mg 0.318mg 0%
Leucine 0.053mg 0.537mg 0%
Lysine 0.039mg 0.381mg 0%
Methionine 0.003mg 0.097mg 0%
Phenylalanine 0.036mg 0.353mg 0%
Valine 0.045mg 0.332mg 0%
Histidine 0.018mg 0.174mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
8%
Cranberries
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.87g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 5491mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.065g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $3.4)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.