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Cranberries vs. Apple — In-Depth Nutrition Comparison

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Summary of differences between cranberries and apples

  • The amount of vitamin C in cranberries is higher than in apples.
  • Cranberries cover your daily need for vitamin C, 18% more than apples.

These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Apples, raw, with skin.

Infographic

Cranberries vs Apple 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 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Apple
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more CalciumCalcium +333.3%
Contains more IronIron +233.3%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Apple
7
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +356.5%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +339.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Apple DV% diff.
Vitamin C 21mg 4.6mg 18%
Fiber 2.4g 10%
Fructose 5.9g 7%
Vitamin B2 0.08mg 0.026mg 4%
Iron 0.4mg 0.12mg 4%
Vitamin B6 0.041mg 3%
Copper 0.027mg 3%
Potassium 107mg 3%
Vitamin B3 0.4mg 0.091mg 2%
Vitamin K 2.2µg 2%
Manganese 0.035mg 2%
Calcium 26mg 6mg 2%
Magnesium 5mg 1%
Carbs 12.2g 13.81g 1%
Choline 3.4mg 1%
Phosphorus 21mg 11mg 1%
Vitamin B5 0.061mg 1%
Fats 0.5g 0.17g 1%
Vitamin E 0.18mg 1%
Folate 3µg 1%
Calories 55kcal 52kcal 0%
Protein 0.4g 0.26g 0%
Net carbs 12.2g 11.41g N/A
Sugar 10.39g N/A
Zinc 0.04mg 0%
Starch 0.05g 0%
Sodium 1mg 0%
Vitamin A 3µg 0%
Vitamin B1 0.02mg 0.017mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.051g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +53.8%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +13.2%
~equal in Water ~85.56g
~equal in Other ~0.2g

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/169805/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.