Cranberry vs. Yam — In-Depth Nutrition Comparison
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Significant differences between Cranberry and Yam
- Cranberry has more Vitamin E , however, Yam is richer in Potassium, Vitamin B6, Copper, Vitamin B1, and Phosphorus.
- Yam covers your daily Potassium needs 17% more than Cranberry.
- Yam has 9 times less Sugar than Cranberry. Cranberry has 4.27g of Sugar, while Yam has 0.49g.
Specific food types used in this comparison are Cranberries, raw and Yam, cooked, boiled, drained, or baked, without salt.
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.
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +737.5% |
| Contains more IronIron | +126.1% |
| Contains more CopperCopper | +171.4% |
| Contains more ZincZinc | +122.2% |
| Contains more PhosphorusPhosphorus | +345.5% |
| Contains more ManganeseManganese | +39% |
| Contains more SeleniumSelenium | +600% |
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 | +15.7% |
| Contains more Vitamin E Vitamin E | +288.2% |
| Contains more Vitamin KVitamin K | +117.4% |
| Contains more Vitamin AVitamin A | +93.7% |
| Contains more Vitamin B1Vitamin B1 | +691.7% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +446.5% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more FolateFolate | +1500% |
| Contains more CholineCholine | +194.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.5% |
| Contains more ProteinProtein | +223.9% |
| Contains more CarbsCarbs | +129.6% |
| Contains more OtherOther | +533.3% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -72.4% |
| Contains more Mono. FatMonounsaturated Fat | +260% |
~equal in
Polyunsaturated fat
~0.06g
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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| Rich in vitamins |
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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 |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 46kcal | 116kcal |
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| Protein | 0.46g | 1.49g |
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| Fats | 0.13g | 0.14g |
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| Vitamin C | 14mg | 12.1mg |
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| Net carbs | 8.37g | 23.58g |
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| Carbs | 11.97g | 27.48g |
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| Magnesium | 6mg | 18mg |
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| Calcium | 8mg | 14mg |
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| Potassium | 80mg | 670mg |
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| Iron | 0.23mg | 0.52mg |
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| Sugar | 4.27g | 0.49g |
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| Fiber | 3.6g | 3.9g |
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| Copper | 0.056mg | 0.152mg |
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| Zinc | 0.09mg | 0.2mg |
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| Phosphorus | 11mg | 49mg |
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| Sodium | 2mg | 8mg |
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| Vitamin A | 63IU | 122IU |
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| Vitamin A RAE | 3µg | 6µg |
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| Vitamin E | 1.32mg | 0.34mg |
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| Manganese | 0.267mg | 0.371mg |
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| Selenium | 0.1µg | 0.7µg |
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| Vitamin B1 | 0.012mg | 0.095mg |
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| Vitamin B2 | 0.02mg | 0.028mg |
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| Vitamin B3 | 0.101mg | 0.552mg |
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| Vitamin B5 | 0.295mg | 0.311mg |
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| Vitamin B6 | 0.057mg | 0.228mg |
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| Vitamin K | 5µg | 2.3µg |
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| Folate | 1µg | 16µg |
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| Choline | 5.5mg | 16.2mg |
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| Saturated Fat | 0.008g | 0.029g |
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| Monounsaturated Fat | 0.018g | 0.005g |
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| Polyunsaturated fat | 0.055g | 0.06g |
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| Tryptophan | 0.003mg | 0.012mg |
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| Threonine | 0.028mg | 0.052mg |
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| Isoleucine | 0.033mg | 0.05mg |
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| Leucine | 0.053mg | 0.094mg |
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| Lysine | 0.039mg | 0.058mg |
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| Methionine | 0.003mg | 0.02mg |
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| Phenylalanine | 0.036mg | 0.069mg |
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| Valine | 0.045mg | 0.06mg |
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| Histidine | 0.018mg | 0.033mg |
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| Fructose | 0.67g |
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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%
15%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.78g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food contains less Sodium?
Cranberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)