Cranberries vs. Zucchini — In-Depth Nutrition Comparison
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A recap on differences between cranberries and zucchini
- Cranberries are higher in fiber and vitamin E, yet zucchini is higher in vitamin B6, folate, vitamin B2, and potassium.
- Cranberries contain 11 times more vitamin E than zucchini. While cranberries contain 1.32mg of vitamin E, zucchini contains only 0.12mg.
- The amount of sugar in zucchini is lower.
- The glycemic index of zucchini is lower.
Food varieties used in this article are Cranberries, raw and Squash, summer, zucchini, includes skin, raw.
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.
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +50.8% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +226.3% |
| Contains more IronIron | +60.9% |
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +100% |
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 EVitamin E | +1000% |
| Contains more Vitamin B5Vitamin B5 | +44.6% |
| Contains more Vitamin KVitamin K | +16.3% |
| Contains more Vitamin CVitamin C | +27.9% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +275% |
| Contains more Vitamin B2Vitamin B2 | +370% |
| Contains more Vitamin B3Vitamin B3 | +346.5% |
| Contains more Vitamin B6Vitamin B6 | +186% |
| Contains more FolateFolate | +2300% |
| Contains more CholineCholine | +72.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
| Contains more CarbsCarbs | +284.9% |
| Contains more ProteinProtein | +163% |
| Contains more FatsFats | +146.2% |
| Contains more OtherOther | +375% |
~equal in
Water
~94.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
Saturated fat:
Sat. Fat
0.084 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.091 g
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +63.6% |
| Contains more Poly. FatPolyunsaturated fat | +65.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +220% |
| Contains more GlucoseGlucose | +221.5% |
| Contains more FructoseFructose | +106% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 3.6g | 1g | 10% |
| Vitamin E | 1.32mg | 0.12mg | 8% |
| Vitamin B6 | 0.057mg | 0.163mg | 8% |
| Vitamin B2 | 0.02mg | 0.094mg | 6% |
| Folate | 1µg | 24µg | 6% |
| Potassium | 80mg | 261mg | 5% |
| Phosphorus | 11mg | 38mg | 4% |
| Manganese | 0.267mg | 0.177mg | 4% |
| Vitamin C | 14mg | 17.9mg | 4% |
| Carbs | 11.97g | 3.11g | 3% |
| Magnesium | 6mg | 18mg | 3% |
| Vitamin B1 | 0.012mg | 0.045mg | 3% |
| Vitamin B3 | 0.101mg | 0.451mg | 2% |
| Vitamin B5 | 0.295mg | 0.204mg | 2% |
| Protein | 0.46g | 1.21g | 2% |
| Zinc | 0.09mg | 0.32mg | 2% |
| Iron | 0.23mg | 0.37mg | 2% |
| Choline | 5.5mg | 9.5mg | 1% |
| Fructose | 0.67g | 1.38g | 1% |
| Vitamin K | 5µg | 4.3µg | 1% |
| Calories | 46kcal | 17kcal | 1% |
| Calcium | 8mg | 16mg | 1% |
| Vitamin A | 3µg | 10µg | 1% |
| Fats | 0.13g | 0.32g | 0% |
| Net carbs | 8.37g | 2.11g | N/A |
| Sugar | 4.27g | 2.5g | N/A |
| Copper | 0.056mg | 0.053mg | 0% |
| Sodium | 2mg | 8mg | 0% |
| Selenium | 0.1µg | 0.2µg | 0% |
| Saturated fat | 0.008g | 0.084g | 0% |
| Monounsaturated fat | 0.018g | 0.011g | 0% |
| Polyunsaturated fat | 0.055g | 0.091g | 0% |
| Tryptophan | 0.003mg | 0.01mg | 0% |
| Threonine | 0.028mg | 0.029mg | 0% |
| Isoleucine | 0.033mg | 0.044mg | 0% |
| Leucine | 0.053mg | 0.071mg | 0% |
| Lysine | 0.039mg | 0.067mg | 0% |
| Methionine | 0.003mg | 0.018mg | 0% |
| Phenylalanine | 0.036mg | 0.043mg | 0% |
| Valine | 0.045mg | 0.054mg | 0% |
| Histidine | 0.018mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
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%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 1.77g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Zucchini is relatively richer in minerals
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Cranberries is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)