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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 than Watermelon in Fiber, Manganese, Vitamin E, and Vitamin C.
  • Daily need coverage for Fiber from 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.

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% 3.8% 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% 34% 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 +803.2%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberries 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 Cranberries Watermelon Opinion
Calories 46kcal 30kcal Cranberries
Protein 0.46g 0.61g Watermelon
Fats 0.13g 0.15g Watermelon
Vitamin C 14mg 8.1mg Cranberries
Net carbs 8.37g 7.15g Cranberries
Carbs 11.97g 7.55g Cranberries
Magnesium 6mg 10mg Watermelon
Calcium 8mg 7mg Cranberries
Potassium 80mg 112mg Watermelon
Iron 0.23mg 0.24mg Watermelon
Sugar 4.27g 6.2g Cranberries
Fiber 3.6g 0.4g Cranberries
Copper 0.056mg 0.042mg Cranberries
Zinc 0.09mg 0.1mg Watermelon
Phosphorus 11mg 11mg
Sodium 2mg 1mg Watermelon
Vitamin A 63IU 569IU Watermelon
Vitamin A 3µg 28µg Watermelon
Vitamin E 1.32mg 0.05mg Cranberries
Manganese 0.267mg 0.038mg Cranberries
Selenium 0.1µg 0.4µg Watermelon
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 Cranberries
Vitamin B6 0.057mg 0.045mg Cranberries
Vitamin K 5µg 0.1µg Cranberries
Folate 1µg 3µg Watermelon
Choline 5.5mg 4.1mg Cranberries
Saturated Fat 0.008g 0.016g Cranberries
Monounsaturated Fat 0.018g 0.037g Watermelon
Polyunsaturated fat 0.055g 0.05g Cranberries
Tryptophan 0.003mg 0.007mg Watermelon
Threonine 0.028mg 0.027mg Cranberries
Isoleucine 0.033mg 0.019mg Cranberries
Leucine 0.053mg 0.018mg Cranberries
Lysine 0.039mg 0.062mg Watermelon
Methionine 0.003mg 0.006mg Watermelon
Phenylalanine 0.036mg 0.015mg Cranberries
Valine 0.045mg 0.016mg Cranberries
Histidine 0.018mg 0.006mg Cranberries
Fructose 0.67g 3.36g Watermelon

Which food is preferable for your diet?

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

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 31)
Which food is cheaper?
Cranberries
Cranberries 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. 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.