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Cranberries vs. Cherry — In-Depth Nutrition Comparison

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Summary of differences between cranberries and cherries

  • Cranberries have more vitamin C, while cherries have more vitamin A.
  • Cherries cover your daily need for vitamin A, 24% more than cranberries.
  • Cranberries contain 2 times more vitamin C than cherries. While cranberries contain 21mg of vitamin C, cherries contain only 10mg.
  • Cherries have a lower glycemic index. The glycemic index of cherries is 22, while the glycemic index of cranberries is 45.

These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Cherries, sour, red, raw.

Infographic

Cranberries vs Cherry 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%
Cherry
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more CalciumCalcium +62.5%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +40%
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%
Cherry
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin CVitamin C +110%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B1Vitamin B1 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Cherry DV% diff.
Copper 0.104mg 12%
Vitamin C 21mg 10mg 12%
Vitamin A 64µg 7%
Fiber 1.6g 6%
Manganese 0.112mg 5%
Potassium 173mg 5%
Fructose 3.51g 4%
Vitamin B5 0.143mg 3%
Vitamin B6 0.044mg 3%
Vitamin B2 0.08mg 0.04mg 3%
Folate 8µg 2%
Magnesium 9mg 2%
Vitamin K 2.1µg 2%
Iron 0.4mg 0.32mg 1%
Calcium 26mg 16mg 1%
Zinc 0.1mg 1%
Phosphorus 21mg 15mg 1%
Protein 0.4g 1g 1%
Choline 6.1mg 1%
Polyunsaturated fat 0.09g 1%
Vitamin B1 0.02mg 0.03mg 1%
Calories 55kcal 50kcal 0%
Fats 0.5g 0.3g 0%
Carbs 12.2g 12.18g 0%
Net carbs 12.2g 10.58g N/A
Sugar 8.49g N/A
Sodium 3mg 0%
Vitamin E 0.07mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.068g 0%
Monounsaturated fat 0.082g 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
Cherry
2
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more FatsFats +66.7%
Contains more ProteinProtein +150%
Contains more OtherOther +95%
~equal in Carbs ~12.18g
~equal in Water ~86.13g

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.