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Cranberry vs Fruit salad - In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Fruit salad

  • The amount of Vitamin C, and Vitamin B2 in Cranberry is higher than in Fruit salad.
  • Cranberry covers your daily need of Vitamin C 20% more than Fruit salad.
  • Cranberry contains 6 times more Vitamin B2 than Fruit salad. While Cranberry contains 0.08mg of Vitamin B2, Fruit salad contains only 0.014mg.

These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Cranberry vs Fruit salad 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 Iron +60%
Contains more Calcium +136.4%
Contains more Phosphorus +50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Iron +60%
Contains more Calcium +136.4%
Contains more Phosphorus +50%

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 +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin A +566.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +536.4%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +471.4%
Contains more Vitamin B3 +12.4%
Contains more Vitamin A +566.7%

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 Fruit salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Fruit salad Opinion
Calories 55kcal 50kcal Cranberry
Protein 0.4g 0.51g Fruit salad
Fats 0.5g 0.03g Cranberry
Vitamin C 21mg 3.3mg Cranberry
Net carbs 12.2g 12.05g Cranberry
Carbs 12.2g 13.05g Fruit salad
Cholesterol mg 0mg Cranberry
Vitamin D IU 0IU Fruit salad
Iron 0.4mg 0.25mg Cranberry
Calcium 26mg 11mg Cranberry
Potassium mg 116mg Fruit salad
Magnesium mg 8mg Fruit salad
Sugar g g
Fiber g 1g Fruit salad
Copper mg 0.05mg Fruit salad
Zinc mg 0.14mg Fruit salad
Starch g g
Phosphorus 21mg 14mg Cranberry
Sodium mg 5mg Cranberry
Vitamin A 90IU 600IU Fruit salad
Vitamin E mg mg
Vitamin D µg 0µg Fruit salad
Vitamin B1 0.02mg 0.011mg Cranberry
Vitamin B2 0.08mg 0.014mg Cranberry
Vitamin B3 0.4mg 0.356mg Cranberry
Vitamin B5 mg 0.053mg Fruit salad
Vitamin B6 mg 0.027mg Fruit salad
Vitamin B12 µg 0µg Fruit salad
Vitamin K µg µg
Folate µg 3µg Fruit salad
Trans Fat g 0g Cranberry
Saturated Fat g 0.004g Cranberry
Monounsaturated Fat g 0.005g Fruit salad
Polyunsaturated fat g 0.011g Fruit salad
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6
Fruit salad
Mineral Summary Score
4
Cranberry
7
Fruit salad

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
3%
Fruit salad
Carbohydrates
12%
Cranberry
13%
Fruit salad
Fats
2%
Cranberry
0%
Fruit salad

Comparison summary

Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.