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Cranberry vs. Common plum — In-Depth Nutrition Comparison

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How are Cranberry and Common plum different?

  • Cranberry has more Vitamin C than Common plum.
  • Daily need coverage for Vitamin C from Cranberry is 13% higher.

Cranberry, low bush or lingenberry, raw (Alaska Native) and Plums, raw are the varieties used in this article.

Infographic

Cranberry vs Common plum 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 more Calcium +333.3%
Contains more Iron +135.3%
Contains more Phosphorus +31.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +333.3%
Contains more Iron +135.3%
Contains more Phosphorus +31.3%

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 C +121.1%
Contains more Vitamin B2 +207.7%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Equal in Vitamin B3 - 0.417
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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin C +121.1%
Contains more Vitamin B2 +207.7%
Contains more Vitamin A +283.3%
Contains more Vitamin B1 +40%
Equal in Vitamin B3 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +78.6%
Contains more Protein +75%
Contains more Other +85%
Equal in Carbs - 11.42
Equal in Water - 87.23
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Fats +78.6%
Contains more Protein +75%
Contains more Other +85%
Equal in Carbs - 11.42
Equal in Water - 87.23

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Common plum
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cranberry Common plum Opinion
Net carbs 12.2g 10.02g Cranberry
Protein 0.4g 0.7g Common plum
Fats 0.5g 0.28g Cranberry
Carbs 12.2g 11.42g Cranberry
Calories 55kcal 46kcal Cranberry
Fructose 3.07g Common plum
Sugar 9.92g Cranberry
Fiber 1.4g Common plum
Calcium 26mg 6mg Cranberry
Iron 0.4mg 0.17mg Cranberry
Magnesium 7mg Common plum
Phosphorus 21mg 16mg Cranberry
Potassium 157mg Common plum
Zinc 0.1mg Common plum
Copper 0.057mg Common plum
Manganese 0.052mg Common plum
Vitamin A 90IU 345IU Common plum
Vitamin A RAE 17µg Common plum
Vitamin E 0.26mg Common plum
Vitamin C 21mg 9.5mg Cranberry
Vitamin B1 0.02mg 0.028mg Common plum
Vitamin B2 0.08mg 0.026mg Cranberry
Vitamin B3 0.4mg 0.417mg Common plum
Vitamin B5 0.135mg Common plum
Vitamin B6 0.029mg Common plum
Folate 5µg Common plum
Vitamin K 6.4µg Common plum
Tryptophan 0.009mg Common plum
Threonine 0.01mg Common plum
Isoleucine 0.014mg Common plum
Leucine 0.015mg Common plum
Lysine 0.016mg Common plum
Methionine 0.008mg Common plum
Phenylalanine 0.014mg Common plum
Valine 0.016mg Common plum
Histidine 0.009mg Common plum
Saturated Fat 0.017g Cranberry
Monounsaturated Fat 0.134g Common plum
Polyunsaturated fat 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
9%
Cranberry
9%
Common plum
Minerals Daily Need Coverage Score
3%
Cranberry
6%
Common plum

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.92g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
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 - 0.017g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 8)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Common plum
Common plum is relatively richer in minerals
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins

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. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.