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Cranberries vs. White bread — In-Depth Nutrition Comparison

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What are the differences between cranberries and white bread?

  • Cranberries are higher in vitamin C; however, white bread is richer in vitamin B1, iron, selenium, vitamin B3, folate, vitamin B2, calcium, and phosphorus.
  • White bread's daily need coverage for vitamin B1 is 43% more.
  • Cranberries have less sodium.
  • Cranberries have a lower glycemic index (45) than white bread (73).

We used Cranberries, raw and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Cranberries vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +1700%
Contains more PotassiumPotassium +57.5%
Contains more IronIron +1469.6%
Contains more CopperCopper +80.4%
Contains more ZincZinc +722.2%
Contains more PhosphorusPhosphorus +790.9%
Contains more ManganeseManganese +100.7%
Contains more SeleniumSelenium +21900%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin B1Vitamin B1 +4341.7%
Contains more Vitamin B2Vitamin B2 +1115%
Contains more Vitamin B3Vitamin B3 +4632.7%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B6Vitamin B6 +52.6%
Contains more FolateFolate +11000%
Contains more CholineCholine +165.5%
~equal in Vitamin D ~0µg
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +139.8%
Contains more ProteinProtein +1823.9%
Contains more FatsFats +2461.5%
Contains more CarbsCarbs +312.9%
Contains more OtherOther +1550%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3227.8%
Contains more Poly. FatPolyunsaturated fat +2812.7%

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
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +119.1%
Contains more StarchStarch +∞%
Contains more FructoseFructose +262.7%
Contains more MaltoseMaltose +∞%
~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 White bread
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberries White bread DV% diff.
Vitamin B1 0.012mg 0.533mg 43%
Iron 0.23mg 3.61mg 42%
Selenium 0.1µg 22µg 40%
Vitamin B3 0.101mg 4.78mg 29%
Folate 1µg 111µg 28%
Sodium 2mg 490mg 21%
Protein 0.46g 8.85g 17%
Vitamin B2 0.02mg 0.243mg 17%
Vitamin C 14mg 0mg 16%
Starch 0g 37.17g 15%
Calcium 8mg 144mg 14%
Carbs 11.97g 49.42g 12%
Manganese 0.267mg 0.536mg 12%
Phosphorus 11mg 98mg 12%
Calories 46kcal 266kcal 11%
Polyunsaturated fat 0.055g 1.602g 10%
Vitamin E 1.32mg 0.22mg 7%
Zinc 0.09mg 0.74mg 6%
Vitamin B5 0.295mg 0.536mg 5%
Copper 0.056mg 0.101mg 5%
Fats 0.13g 3.33g 5%
Fiber 3.6g 2.7g 4%
Magnesium 6mg 23mg 4%
Vitamin K 5µg 0.2µg 4%
Saturated fat 0.008g 0.698g 3%
Vitamin B6 0.057mg 0.087mg 2%
Fructose 0.67g 2.43g 2%
Choline 5.5mg 14.6mg 2%
Potassium 80mg 126mg 1%
Monounsaturated fat 0.018g 0.599g 1%
Net carbs 8.37g 46.72g N/A
Sugar 4.27g 5.67g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.027g N/A
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries White bread
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
33%
White bread
Minerals Daily Need Coverage Score
8%
Cranberries
56%
White bread

Comparison summary

Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.69g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.