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  6. Cranberries vs. Blackberry

Cranberries vs. Blackberry — In-Depth Nutrition Comparison

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Important differences between cranberries and blackberries

  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of blackberries is 25.

The food varieties used in the comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Blackberries, raw.

Infographic

Cranberries vs Blackberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +11.5%
Contains more IronIron +55%
~equal in Phosphorus ~22mg

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%
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% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +61.5%
~equal in Vitamin C ~21mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.02mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Blackberry DV% diff.
Manganese 0.646mg 28%
Fiber 5.3g 21%
Copper 0.165mg 18%
Vitamin K 19.8µg 17%
Vitamin E 1.17mg 8%
Folate 25µg 6%
Vitamin B5 0.276mg 6%
Zinc 0.53mg 5%
Magnesium 20mg 5%
Potassium 162mg 5%
Vitamin B2 0.08mg 0.026mg 4%
Fructose 2.4g 3%
Iron 0.4mg 0.62mg 3%
Vitamin B6 0.03mg 2%
Choline 8.5mg 2%
Vitamin B3 0.4mg 0.646mg 2%
Polyunsaturated fat 0.28g 2%
Protein 0.4g 1.39g 2%
Calories 55kcal 43kcal 1%
Carbs 12.2g 9.61g 1%
Selenium 0.4µg 1%
Vitamin A 11µg 1%
Fats 0.5g 0.49g 0%
Vitamin C 21mg 21mg 0%
Net carbs 12.2g 4.31g N/A
Calcium 26mg 29mg 0%
Sugar 4.88g N/A
Phosphorus 21mg 22mg 0%
Sodium 1mg 0%
Vitamin B1 0.02mg 0.02mg 0%
Saturated fat 0.014g 0%
Monounsaturated fat 0.047g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more CarbsCarbs +27%
Contains more ProteinProtein +247.5%
Contains more OtherOther +80%
~equal in Fats ~0.49g
~equal in Water ~88.15g

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.