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Cranberries vs. Plantain — In-Depth Nutrition Comparison

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How are cranberries and plantains different?

  • Cranberries are richer in vitamin C, while plantains are higher in vitamin A.
  • Plantains cover your daily need for vitamin A, 16% more than cranberries.
  • Cranberries contain 13 times more calcium than plantains. Cranberries contain 26mg of calcium, while plantains contain 2mg.

Cranberry, low bush or lingenberry, raw (Alaska Native) and Plantains, cooked types were used in this article.

Infographic

Cranberries vs Plantain 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1200%
Contains less SodiumSodium -100%
Contains more IronIron +45%
Contains more PhosphorusPhosphorus +33.3%
~equal in Manganese ~mg

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +92.7%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B3Vitamin B3 +89%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Plantain DV% diff.
Vitamin B6 0.24mg 18%
Potassium 465mg 14%
Vitamin C 21mg 10.9mg 11%
Fiber 2.3g 9%
Magnesium 32mg 8%
Folate 26µg 7%
Copper 0.066mg 7%
Carbs 12.2g 31.15g 6%
Vitamin A 45µg 5%
Vitamin B5 0.233mg 5%
Calories 55kcal 116kcal 3%
Selenium 1.4µg 3%
Choline 12.7mg 2%
Vitamin B3 0.4mg 0.756mg 2%
Vitamin B2 0.08mg 0.052mg 2%
Vitamin B1 0.02mg 0.046mg 2%
Iron 0.4mg 0.58mg 2%
Calcium 26mg 2mg 2%
Vitamin E 0.13mg 1%
Phosphorus 21mg 28mg 1%
Protein 0.4g 0.79g 1%
Zinc 0.13mg 1%
Vitamin K 0.7µg 1%
Fats 0.5g 0.18g 0%
Net carbs 12.2g 28.85g N/A
Sugar 14g N/A
Sodium 5mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +177.8%
Contains more WaterWater +28.8%
Contains more ProteinProtein +97.5%
Contains more CarbsCarbs +155.3%
Contains more OtherOther +190%

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.