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Cranberry vs Apple - In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Apple

  • The amount of Vitamin C in Cranberry is higher than in Apple.
  • Cranberry covers your daily need of Vitamin C 18% more than Apple.

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

Infographic

Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +333.3%
Contains more Iron +233.3%
Contains more Phosphorus +90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
Contains more Calcium +333.3%
Contains more Iron +233.3%
Contains more Phosphorus +90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Apple
Contains more Vitamin A +66.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +66.7%
Contains more Vitamin C +356.5%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +339.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Apple
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Apple Opinion
Net carbs 12.2g 11.41g Cranberry
Protein 0.4g 0.26g Cranberry
Fats 0.5g 0.17g Cranberry
Carbs 12.2g 13.81g Apple
Calories 55kcal 52kcal Cranberry
Starch g 0.05g Apple
Fructose g 5.9g Apple
Sugar g 10.39g Cranberry
Fiber g 2.4g Apple
Calcium 26mg 6mg Cranberry
Iron 0.4mg 0.12mg Cranberry
Magnesium mg 5mg Apple
Phosphorus 21mg 11mg Cranberry
Potassium mg 107mg Apple
Sodium mg 1mg Cranberry
Zinc mg 0.04mg Apple
Copper mg 0.027mg Apple
Vitamin A 90IU 54IU Cranberry
Vitamin E mg 0.18mg Apple
Vitamin D IU 0IU Apple
Vitamin D µg 0µg Apple
Vitamin C 21mg 4.6mg Cranberry
Vitamin B1 0.02mg 0.017mg Cranberry
Vitamin B2 0.08mg 0.026mg Cranberry
Vitamin B3 0.4mg 0.091mg Cranberry
Vitamin B5 mg 0.061mg Apple
Vitamin B6 mg 0.041mg Apple
Folate µg 3µg Apple
Vitamin B12 µg 0µg Apple
Vitamin K µg 2.2µg Apple
Tryptophan mg 0.001mg Apple
Threonine mg 0.006mg Apple
Isoleucine mg 0.006mg Apple
Leucine mg 0.013mg Apple
Lysine mg 0.012mg Apple
Methionine mg 0.001mg Apple
Phenylalanine mg 0.006mg Apple
Valine mg 0.012mg Apple
Histidine mg 0.005mg Apple
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.028g Cranberry
Monounsaturated Fat g 0.007g Apple
Polyunsaturated fat g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cranberry
5
Apple
Mineral Summary Score
4
Cranberry
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Cranberry
2%
Apple
Carbohydrates
12%
Cranberry
14%
Apple
Fats
2%
Cranberry
1%
Apple

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 10.39g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 9)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry - 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.