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Cranberry vs Dates - In-Depth Nutrition Comparison

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What are the differences between Cranberry and Dates ?

  • Cranberry is higher in Vitamin C, yet Dates are higher in Iron, Phosphorus, and Vitamin B3.
  • Cranberry's 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

Cranberry vs Dates  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 +50%
Contains more Iron +155%
Contains more Phosphorus +195.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +50%
Contains more Iron +155%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%

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 Dates
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Dates Opinion
Net carbs 12.2g 67.03g Dates
Protein 0.4g 2.45g Dates
Fats 0.5g 0.39g Cranberry
Carbs 12.2g 75.03g Dates
Calories 55kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Cranberry
Fiber g 8g Dates
Calcium 26mg 39mg Dates
Iron 0.4mg 1.02mg Dates
Magnesium mg 43mg Dates
Phosphorus 21mg 62mg Dates
Potassium mg 656mg Dates
Sodium mg 2mg Cranberry
Zinc mg 0.29mg Dates
Copper mg 0.206mg Dates
Vitamin A 90IU 10IU Cranberry
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 21mg 0.4mg Cranberry
Vitamin B1 0.02mg 0.052mg Dates
Vitamin B2 0.08mg 0.066mg Cranberry
Vitamin B3 0.4mg 1.274mg Dates
Vitamin B5 mg 0.589mg Dates
Vitamin B6 mg 0.165mg Dates
Folate µg 19µg Dates
Vitamin B12 µg 0µg Dates
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.032g Cranberry
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Dates
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
12
Dates
Mineral Summary Score
4
Cranberry
30
Dates

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
15%
Dates
Carbohydrates
12%
Cranberry
75%
Dates
Fats
2%
Cranberry
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
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 - 0.032g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.