Cranberries vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between cranberries and waffle
- Cranberries are higher in vitamin C, yet waffle is higher in selenium, iron, phosphorus, vitamin B2, calcium, and vitamin B1.
- Waffle covers your daily selenium needs 84% more than cranberries.
- Cranberries contain 35 times more vitamin C than waffle. While cranberries contain 14mg of vitamin C, waffle contains only 0.4mg.
- The amount of sodium in cranberries is lower.
- The glycemic index of cranberries is lower.
Food varieties used in this article are Cranberries, raw and Waffles, plain, prepared from recipe.
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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.
| Contains less SodiumSodium | -99.6% |
| Contains more MagnesiumMagnesium | +216.7% |
| Contains more CalciumCalcium | +3087.5% |
| Contains more PotassiumPotassium | +98.8% |
| Contains more IronIron | +904.3% |
| Contains more CopperCopper | +10.7% |
| Contains more ZincZinc | +655.6% |
| Contains more PhosphorusPhosphorus | +1627.3% |
| Contains more SeleniumSelenium | +46100% |
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 CVitamin C | +3400% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +2066.7% |
| Contains more Vitamin B1Vitamin B1 | +2091.7% |
| Contains more Vitamin B2Vitamin B2 | +1635% |
| Contains more Vitamin B3Vitamin B3 | +1952.5% |
| Contains more Vitamin B5Vitamin B5 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +4500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more WaterWater | +107.9% |
| Contains more ProteinProtein | +1617.4% |
| Contains more FatsFats | +10746.2% |
| Contains more CarbsCarbs | +174.9% |
| Contains more OtherOther | +2483.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +19461.1% |
| Contains more Poly. FatPolyunsaturated fat | +12236.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.1µg | 46.2µg | 84% |
| Polyunsaturated fat | 0.055g | 6.785g | 45% |
| Phosphorus | 11mg | 190mg | 26% |
| Iron | 0.23mg | 2.31mg | 26% |
| Vitamin B2 | 0.02mg | 0.347mg | 25% |
| Calcium | 8mg | 255mg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 2mg | 511mg | 22% |
| Fats | 0.13g | 14.1g | 21% |
| Vitamin B1 | 0.012mg | 0.263mg | 21% |
| Vitamin C | 14mg | 0.4mg | 15% |
| Protein | 0.46g | 7.9g | 15% |
| Fiber | 3.6g | 14% | |
| Saturated fat | 0.008g | 2.866g | 13% |
| Vitamin B3 | 0.101mg | 2.073mg | 12% |
| Calories | 46kcal | 291kcal | 12% |
| Folate | 1µg | 46µg | 11% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin E | 1.32mg | 9% | |
| Monounsaturated fat | 0.018g | 3.521g | 9% |
| Carbs | 11.97g | 32.9g | 7% |
| Vitamin A | 3µg | 65µg | 7% |
| Zinc | 0.09mg | 0.68mg | 5% |
| Vitamin K | 5µg | 4% | |
| Vitamin B5 | 0.295mg | 0.485mg | 4% |
| Magnesium | 6mg | 19mg | 3% |
| Potassium | 80mg | 159mg | 2% |
| Fructose | 0.67g | 1% | |
| Choline | 5.5mg | 1% | |
| Copper | 0.056mg | 0.062mg | 1% |
| Net carbs | 8.37g | 32.9g | N/A |
| Sugar | 4.27g | N/A | |
| Manganese | 0.267mg | 0.265mg | 0% |
| Vitamin B6 | 0.057mg | 0.056mg | 0% |
| Tryptophan | 0.003mg | 0.099mg | 0% |
| Threonine | 0.028mg | 0.289mg | 0% |
| Isoleucine | 0.033mg | 0.362mg | 0% |
| Leucine | 0.053mg | 0.63mg | 0% |
| Lysine | 0.039mg | 0.384mg | 0% |
| Methionine | 0.003mg | 0.179mg | 0% |
| Phenylalanine | 0.036mg | 0.395mg | 0% |
| Valine | 0.045mg | 0.409mg | 0% |
| Histidine | 0.018mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
8%
66%
Comparison summary
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 4.27g)
Which food is lower in Cholesterol?
Cranberries is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 2.858g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 31)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.