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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" 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 +135.3%
Contains more Phosphorus +31.3%
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% 7% 5% 7% 14% 0% 3% 19%
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" chart 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

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 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 vitamins ok
Rich in minerals Equal

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
Starch g 0g Common plum
Fructose g 3.07g Common plum
Sugar g 9.92g Cranberry
Fiber g 1.4g Common plum
Calcium 26mg 6mg Cranberry
Iron 0.4mg 0.17mg Cranberry
Magnesium mg 7mg Common plum
Phosphorus 21mg 16mg Cranberry
Potassium mg 157mg Common plum
Sodium mg 0mg Cranberry
Zinc mg 0.1mg Common plum
Copper mg 0.057mg Common plum
Vitamin A 90IU 345IU Common plum
Vitamin E mg 0.26mg Common plum
Vitamin D IU 0IU Common plum
Vitamin D µg 0µg 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 mg 0.135mg Common plum
Vitamin B6 mg 0.029mg Common plum
Folate µg 5µg Common plum
Vitamin B12 µg 0µg Common plum
Vitamin K µg 6.4µg Common plum
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.017g Cranberry
Monounsaturated Fat g 0.134g Common plum
Polyunsaturated fat g 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

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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
9
Common plum
Mineral Summary Score
4
Cranberry
7
Common plum

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
4%
Common plum
Carbohydrates
12%
Cranberry
11%
Common plum
Fats
2%
Cranberry
1%
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 vitamins?
Common plum
Common plum is relatively richer in vitamins
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.

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.