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  6. Cranberry vs. Watermelon

Cranberry vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between Cranberry and Watermelon

  • Cranberry is richer than Watermelon in Fiber, Manganese, Vitamin E , and Vitamin C.
  • Daily need coverage for Fiber from Cranberry is 13% higher.
  • Cranberry contains 26 times more Vitamin E than Watermelon. Cranberry contains 1.32mg of Vitamin E , while Watermelon contains 0.05mg.
  • Cranberry contains less Sugar.

Food types used in this article are Cranberries, raw and Watermelon, raw.

Infographic

Cranberry vs Watermelon 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.
Cranberry
Cranberry
3
:
6
Watermelon
Watermelon
Contains more Calcium +14.3%
Contains more Copper +33.3%
Contains more Manganese +602.6%
Contains more Magnesium +66.7%
Contains more Potassium +40%
Contains less Sodium -50%
Contains more Zinc +11.1%
Contains more Selenium +300%
Equal in Iron - 0.24
Equal in Phosphorus - 11
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +14.3%
Contains more Copper +33.3%
Contains more Manganese +602.6%
Contains more Magnesium +66.7%
Contains more Potassium +40%
Contains less Sodium -50%
Contains more Zinc +11.1%
Contains more Selenium +300%
Equal in Iron - 0.24
Equal in Phosphorus - 11

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.
Cranberry
Cranberry
5
:
5
Watermelon
Watermelon
Contains more Vitamin E +2540%
Contains more Vitamin C +72.8%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +4900%
Contains more Vitamin A +803.2%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +76.2%
Contains more Folate +200%
Equal in Vitamin B2 - 0.021
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin E +2540%
Contains more Vitamin C +72.8%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +4900%
Contains more Vitamin A +803.2%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +76.2%
Contains more Folate +200%
Equal in Vitamin B2 - 0.021

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Watermelon
Watermelon
Contains more Carbs +58.5%
Contains more Protein +32.6%
Contains more Fats +15.4%
Contains more Other +100%
Equal in Water - 91.45
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Carbs +58.5%
Contains more Protein +32.6%
Contains more Fats +15.4%
Contains more Other +100%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Watermelon
Watermelon
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +105.6%
Equal in Polyunsaturated fat - 0.05
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +105.6%
Equal in Polyunsaturated fat - 0.05

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
3
Watermelon
Watermelon
Contains more Glucose +117.7%
Contains more Sucrose +656.3%
Contains more Fructose +401.5%
Contains more Maltose +∞%
Cranberry
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
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Glucose +117.7%
Contains more Sucrose +656.3%
Contains more Fructose +401.5%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Watermelon Opinion
Net carbs 8.37g 7.15g Cranberry
Protein 0.46g 0.61g Watermelon
Fats 0.13g 0.15g Watermelon
Carbs 11.97g 7.55g Cranberry
Calories 46kcal 30kcal Cranberry
Fructose 0.67g 3.36g Watermelon
Sugar 4.27g 6.2g Cranberry
Fiber 3.6g 0.4g Cranberry
Calcium 8mg 7mg Cranberry
Iron 0.23mg 0.24mg Watermelon
Magnesium 6mg 10mg Watermelon
Phosphorus 11mg 11mg
Potassium 80mg 112mg Watermelon
Sodium 2mg 1mg Watermelon
Zinc 0.09mg 0.1mg Watermelon
Copper 0.056mg 0.042mg Cranberry
Manganese 0.267mg 0.038mg Cranberry
Selenium 0.1µg 0.4µg Watermelon
Vitamin A 63IU 569IU Watermelon
Vitamin A RAE 3µg 28µg Watermelon
Vitamin E 1.32mg 0.05mg Cranberry
Vitamin C 14mg 8.1mg Cranberry
Vitamin B1 0.012mg 0.033mg Watermelon
Vitamin B2 0.02mg 0.021mg Watermelon
Vitamin B3 0.101mg 0.178mg Watermelon
Vitamin B5 0.295mg 0.221mg Cranberry
Vitamin B6 0.057mg 0.045mg Cranberry
Folate 1µg 3µg Watermelon
Vitamin K 5µg 0.1µg Cranberry
Tryptophan 0.003mg 0.007mg Watermelon
Threonine 0.028mg 0.027mg Cranberry
Isoleucine 0.033mg 0.019mg Cranberry
Leucine 0.053mg 0.018mg Cranberry
Lysine 0.039mg 0.062mg Watermelon
Methionine 0.003mg 0.006mg Watermelon
Phenylalanine 0.036mg 0.015mg Cranberry
Valine 0.045mg 0.016mg Cranberry
Histidine 0.018mg 0.006mg Cranberry
Saturated Fat 0.008g 0.016g Cranberry
Monounsaturated Fat 0.018g 0.037g Watermelon
Polyunsaturated fat 0.055g 0.05g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Watermelon
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
11%
Cranberry
9%
Watermelon
Minerals Daily Need Coverage Score
8%
Cranberry
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.