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  6. Cranberries vs. Watermelon

Cranberries vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between cranberries and watermelon

  • Cranberries are richer in fiber, manganese, vitamin E, and vitamin C, yet watermelon is richer in vitamin A.
  • Daily need coverage for fiber for cranberries is 13% higher.
  • Cranberries contain 26 times more vitamin E than watermelon. Cranberries contain 1.32mg of vitamin E, while watermelon contains 0.05mg.
  • Cranberries contain less sugar.
  • Cranberries have a lower glycemic index than watermelon.

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

Infographic

Cranberries 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.
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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more CalciumCalcium +14.3%
Contains more CopperCopper +33.3%
Contains more ManganeseManganese +602.6%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +40%
Contains more ZincZinc +11.1%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +300%
~equal in Iron ~0.24mg
~equal in Phosphorus ~11mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +72.8%
Contains more Vitamin EVitamin E +2540%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin KVitamin K +4900%
Contains more CholineCholine +34.1%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Watermelon DV% diff.
Fiber 3.6g 0.4g 13%
Manganese 0.267mg 0.038mg 10%
Vitamin E 1.32mg 0.05mg 8%
Vitamin C 14mg 8.1mg 7%
Vitamin K 5µg 0.1µg 4%
Fructose 0.67g 3.36g 3%
Vitamin A 3µg 28µg 3%
Copper 0.056mg 0.042mg 2%
Vitamin B1 0.012mg 0.033mg 2%
Calories 46kcal 30kcal 1%
Selenium 0.1µg 0.4µg 1%
Potassium 80mg 112mg 1%
Folate 1µg 3µg 1%
Vitamin B6 0.057mg 0.045mg 1%
Vitamin B5 0.295mg 0.221mg 1%
Magnesium 6mg 10mg 1%
Carbs 11.97g 7.55g 1%
Protein 0.46g 0.61g 0%
Fats 0.13g 0.15g 0%
Net carbs 8.37g 7.15g N/A
Calcium 8mg 7mg 0%
Iron 0.23mg 0.24mg 0%
Sugar 4.27g 6.2g N/A
Zinc 0.09mg 0.1mg 0%
Phosphorus 11mg 11mg 0%
Sodium 2mg 1mg 0%
Vitamin B2 0.02mg 0.021mg 0%
Vitamin B3 0.101mg 0.178mg 0%
Choline 5.5mg 4.1mg 0%
Saturated fat 0.008g 0.016g 0%
Monounsaturated fat 0.018g 0.037g 0%
Polyunsaturated fat 0.055g 0.05g 0%
Tryptophan 0.003mg 0.007mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.033mg 0.019mg 0%
Leucine 0.053mg 0.018mg 0%
Lysine 0.039mg 0.062mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.036mg 0.015mg 0%
Valine 0.045mg 0.016mg 0%
Histidine 0.018mg 0.006mg 0%

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% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more CarbsCarbs +58.5%
Contains more ProteinProtein +32.6%
Contains more FatsFats +15.4%
Contains more OtherOther +100%
~equal in Water ~91.45g

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +105.6%
~equal in Polyunsaturated fat ~0.05g

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
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 GlucoseGlucose +117.7%
Contains more SucroseSucrose +656.3%
Contains more FructoseFructose +401.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.