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  6. Cranberries vs. Plum

Cranberries vs. Plum — In-Depth Nutrition Comparison

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How are cranberries and plums different?

  • Cranberries are higher in vitamin C; however, plums are richer in vitamin A.
  • Daily need coverage for vitamin C for cranberries is 13% higher.

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

Infographic

Cranberries vs 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.
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%
Plum
Plum
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more CalciumCalcium +333.3%
Contains more IronIron +135.3%
Contains more PhosphorusPhosphorus +31.3%
~equal in Sodium ~0mg
~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%
Plum
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +121.1%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B1Vitamin B1 +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Plum DV% diff.
Vitamin C 21mg 9.5mg 13%
Copper 0.057mg 6%
Fiber 1.4g 6%
Potassium 157mg 5%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Vitamin B2 0.08mg 0.026mg 4%
Vitamin B5 0.135mg 3%
Iron 0.4mg 0.17mg 3%
Calcium 26mg 6mg 2%
Magnesium 7mg 2%
Vitamin B6 0.029mg 2%
Vitamin A 17µg 2%
Vitamin E 0.26mg 2%
Manganese 0.052mg 2%
Folate 5µg 1%
Zinc 0.1mg 1%
Phosphorus 21mg 16mg 1%
Vitamin B1 0.02mg 0.028mg 1%
Protein 0.4g 0.7g 1%
Calories 55kcal 46kcal 0%
Fats 0.5g 0.28g 0%
Net carbs 12.2g 10.02g N/A
Carbs 12.2g 11.42g 0%
Sugar 9.92g N/A
Vitamin B3 0.4mg 0.417mg 0%
Saturated fat 0.017g 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0%
Polyunsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 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
Plum
Plum
3
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more FatsFats +78.6%
Contains more ProteinProtein +75%
Contains more OtherOther +85%
~equal in Carbs ~11.42g
~equal in Water ~87.23g

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. 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.