Cranberries vs. Dates — In-Depth Nutrition Comparison
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What are the differences between cranberries and dates?
- Cranberries are higher in vitamin C, yet dates are higher in iron, phosphorus, and vitamin B3.
- Cranberries' daily need coverage for vitamin C is 23% more.
We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Dates, deglet noor types in this article.
Infographic
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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 less SodiumSodium | -100% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +155% |
| Contains more PhosphorusPhosphorus | +195.2% |
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 CVitamin C | +5150% |
| Contains more Vitamin B2Vitamin B2 | +21.2% |
| Contains more Vitamin B1Vitamin B1 | +160% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Vitamin C | 21mg | 0.4mg | 23% |
| Copper | 0.206mg | 23% | |
| Carbs | 12.2g | 75.03g | 21% |
| Potassium | 656mg | 19% | |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Calories | 55kcal | 282kcal | 11% |
| Magnesium | 43mg | 10% | |
| Iron | 0.4mg | 1.02mg | 8% |
| Phosphorus | 21mg | 62mg | 6% |
| Folate | 19µg | 5% | |
| Vitamin B3 | 0.4mg | 1.274mg | 5% |
| Selenium | 3µg | 5% | |
| Protein | 0.4g | 2.45g | 4% |
| Zinc | 0.29mg | 3% | |
| Vitamin B1 | 0.02mg | 0.052mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Vitamin B2 | 0.08mg | 0.066mg | 1% |
| Calcium | 26mg | 39mg | 1% |
| Fats | 0.5g | 0.39g | 0% |
| Net carbs | 12.2g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 0% | |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.5 g
Carbs:
12.2 g
Water:
86.7 g
Other:
0.2 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +28.2% |
| Contains more WaterWater | +322.3% |
| Contains more ProteinProtein | +512.5% |
| Contains more CarbsCarbs | +515% |
| Contains more OtherOther | +700% |