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Cranberries vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between cranberries and yogurt

  • Cranberries are richer in vitamin C, fiber, manganese, and vitamin E, yet yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt has a lower glycemic index than cranberries.

Food types used in this article are Cranberries, raw and Yogurt, Greek, plain, nonfat.

Infographic

Cranberries vs Yogurt 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%
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +228.6%
Contains more CopperCopper +229.4%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2866.7%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +76.3%
Contains more ZincZinc +477.8%
Contains more PhosphorusPhosphorus +1127.3%
Contains more SeleniumSelenium +9600%

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%
Yogurt
8
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +13100%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +1290%
Contains more Vitamin B3Vitamin B3 +105.9%
Contains more Vitamin B5Vitamin B5 +12.2%
Contains more Vitamin B6Vitamin B6 +10.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +174.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.02mg 0.278mg 20%
Protein 0.46g 10.19g 19%
Phosphorus 11mg 135mg 18%
Selenium 0.1µg 9.7µg 17%
Vitamin C 14mg 0mg 16%
Fiber 3.6g 0g 14%
Manganese 0.267mg 0.009mg 11%
Calcium 8mg 110mg 10%
Vitamin E 1.32mg 0.01mg 9%
Zinc 0.09mg 0.52mg 4%
Copper 0.056mg 0.017mg 4%
Vitamin K 5µg 0µg 4%
Carbs 11.97g 3.6g 3%
Iron 0.23mg 0.07mg 2%
Potassium 80mg 141mg 2%
Folate 1µg 7µg 2%
Cholesterol 0mg 5mg 2%
Choline 5.5mg 15.1mg 2%
Vitamin B5 0.295mg 0.331mg 1%
Fructose 0.67g 0g 1%
Calories 46kcal 59kcal 1%
Vitamin B3 0.101mg 0.208mg 1%
Vitamin B1 0.012mg 0.023mg 1%
Sodium 2mg 36mg 1%
Magnesium 6mg 11mg 1%
Fats 0.13g 0.39g 0%
Net carbs 8.37g 3.6g N/A
Sugar 4.27g 3.24g N/A
Vitamin A 3µg 1µg 0%
Vitamin B6 0.057mg 0.063mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.008g 0.117g 0%
Monounsaturated fat 0.018g 0.053g 0%
Polyunsaturated fat 0.055g 0.012g 0%
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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +232.5%
Contains more ProteinProtein +2115.2%
Contains more FatsFats +200%
Contains more OtherOther +500%
~equal in Water ~85.1g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +358.3%
Contains more Mono. FatMonounsaturated fat +194.4%

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Maltose ~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.