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  6. Cranberry vs. Grape

Cranberry vs. Grape — In-Depth Nutrition Comparison

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Differences between Cranberry and Grape

  • Cranberry is higher in Vitamin C, however, Grape is richer in Vitamin B1.
  • Cranberry's daily need coverage for Vitamin C is 19% higher.

The food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Grapes, american type (slip skin), raw.

Infographic

Cranberry vs Grape 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.
Cranberry
Cranberry
4
:
6
Grape
Grape
Contains more Calcium +85.7%
Contains more Iron +37.9%
Contains more Phosphorus +110%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Calcium +85.7%
Contains more Iron +37.9%
Contains more Phosphorus +110%

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.
Cranberry
Cranberry
3
:
9
Grape
Grape
Contains more Vitamin C +425%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +33.3%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +360%
Cranberry
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin C +425%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +33.3%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Grape
Grape
Contains more Fats +42.9%
Contains more Protein +57.5%
Contains more Carbs +40.6%
Contains more Other +185%
Equal in Water - 81.3
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Fats +42.9%
Contains more Protein +57.5%
Contains more Carbs +40.6%
Contains more Other +185%
Equal in Water - 81.3

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Grape
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Grape Opinion
Net carbs 12.2g 16.25g Grape
Protein 0.4g 0.63g Grape
Fats 0.5g 0.35g Cranberry
Carbs 12.2g 17.15g Grape
Calories 55kcal 67kcal Grape
Sugar 16.25g Cranberry
Fiber 0.9g Grape
Calcium 26mg 14mg Cranberry
Iron 0.4mg 0.29mg Cranberry
Magnesium 5mg Grape
Phosphorus 21mg 10mg Cranberry
Potassium 191mg Grape
Sodium 2mg Cranberry
Zinc 0.04mg Grape
Copper 0.04mg Grape
Manganese 0.718mg Grape
Selenium 0.1µg Grape
Vitamin A 90IU 100IU Grape
Vitamin A RAE 5µg Grape
Vitamin E 0.19mg Grape
Vitamin C 21mg 4mg Cranberry
Vitamin B1 0.02mg 0.092mg Grape
Vitamin B2 0.08mg 0.057mg Cranberry
Vitamin B3 0.4mg 0.3mg Cranberry
Vitamin B5 0.024mg Grape
Vitamin B6 0.11mg Grape
Folate 4µg Grape
Vitamin K 14.6µg Grape
Tryptophan 0.003mg Grape
Threonine 0.017mg Grape
Isoleucine 0.005mg Grape
Leucine 0.013mg Grape
Lysine 0.014mg Grape
Methionine 0.021mg Grape
Phenylalanine 0.013mg Grape
Valine 0.017mg Grape
Histidine 0.023mg Grape
Saturated Fat 0.114g Cranberry
Monounsaturated Fat 0.014g Grape
Polyunsaturated fat 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Cranberry
11%
Grape
Minerals Daily Need Coverage Score
3%
Cranberry
15%
Grape

Comparison summary

Which food is richer in minerals?
Grape
Grape is relatively richer in minerals
Which food is richer in vitamins?
Grape
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 16.25g)
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 - 0.114g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 4)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.