Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cranberry vs Dried fruit - In-Depth Nutrition Comparison

Compare

Important differences between Cranberry and Dried fruit

  • Cranberry has more Vitamin C, however Dried fruit is richer in Iron, Vitamin B3, and Phosphorus.
  • Dried fruit's daily need coverage for Iron is 28% more.
  • Cranberry contains 21 times more Vitamin C than Dried fruit. Cranberry contains 21mg of Vitamin C, while Dried fruit contains 1mg.

The food varieties used in the comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Apricots, dried, sulfured, uncooked.

Infographic

Cranberry vs Dried fruit 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 +111.5%
Contains more Iron +565%
Contains more Phosphorus +238.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains more Calcium +111.5%
Contains more Iron +565%
Contains more Phosphorus +238.1%

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 +2000%
Contains more Vitamin B1 +33.3%
Contains more Vitamin A +3904.4%
Contains more Vitamin B3 +547.3%
Equal in Vitamin B2 - 0.074
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 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Contains more Vitamin A +3904.4%
Contains more Vitamin B3 +547.3%
Equal in Vitamin B2 - 0.074

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 Dried fruit
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 Dried fruit Opinion
Net carbs 12.2g 55.34g Dried fruit
Protein 0.4g 3.39g Dried fruit
Fats 0.5g 0.51g Dried fruit
Carbs 12.2g 62.64g Dried fruit
Calories 55kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar g 53.44g Cranberry
Fiber g 7.3g Dried fruit
Calcium 26mg 55mg Dried fruit
Iron 0.4mg 2.66mg Dried fruit
Magnesium mg 32mg Dried fruit
Phosphorus 21mg 71mg Dried fruit
Potassium mg 1162mg Dried fruit
Sodium mg 10mg Cranberry
Zinc mg 0.39mg Dried fruit
Copper mg 0.343mg Dried fruit
Vitamin A 90IU 3604IU Dried fruit
Vitamin E mg 4.33mg Dried fruit
Vitamin D IU 0IU Dried fruit
Vitamin D µg 0µg Dried fruit
Vitamin C 21mg 1mg Cranberry
Vitamin B1 0.02mg 0.015mg Cranberry
Vitamin B2 0.08mg 0.074mg Cranberry
Vitamin B3 0.4mg 2.589mg Dried fruit
Vitamin B5 mg 0.516mg Dried fruit
Vitamin B6 mg 0.143mg Dried fruit
Folate µg 10µg Dried fruit
Vitamin B12 µg 0µg Dried fruit
Vitamin K µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol mg 0mg Cranberry
Trans Fat g g
Saturated Fat g 0.017g Cranberry
Monounsaturated Fat g 0.074g Dried fruit
Polyunsaturated fat g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
38
Dried fruit
Mineral Summary Score
4
Cranberry
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
12%
Cranberry
63%
Dried fruit
Fats
2%
Cranberry
2%
Dried fruit

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
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 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.