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Cranberry vs Kiwifruit - In-Depth Nutrition Comparison

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How are Cranberry and Kiwifruit different?

  • Kiwifruit is higher than Cranberry in Vitamin C.
  • Kiwifruit covers your daily need of Vitamin C 80% more than Cranberry.

Cranberry, low bush or lingenberry, raw (Alaska Native) and Kiwifruit, green, raw types were used in this article.

Infographic

Cranberry vs Kiwifruit 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 +29%
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Iron +29%
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%

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 B2 +220%
Contains more Vitamin B3 +17.3%
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Equal in Vitamin A - 87
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 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +17.3%
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Equal in Vitamin A - 87

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 Kiwifruit
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 Kiwifruit Opinion
Net carbs 12.2g 11.66g Cranberry
Protein 0.4g 1.14g Kiwifruit
Fats 0.5g 0.52g Kiwifruit
Carbs 12.2g 14.66g Kiwifruit
Calories 55kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 8.99g Cranberry
Fiber g 3g Kiwifruit
Calcium 26mg 34mg Kiwifruit
Iron 0.4mg 0.31mg Cranberry
Magnesium mg 17mg Kiwifruit
Phosphorus 21mg 34mg Kiwifruit
Potassium mg 312mg Kiwifruit
Sodium mg 3mg Cranberry
Zinc mg 0.14mg Kiwifruit
Copper mg 0.13mg Kiwifruit
Vitamin A 90IU 87IU Cranberry
Vitamin E mg 1.46mg Kiwifruit
Vitamin D IU 0IU Kiwifruit
Vitamin D µg 0µg Kiwifruit
Vitamin C 21mg 92.7mg Kiwifruit
Vitamin B1 0.02mg 0.027mg Kiwifruit
Vitamin B2 0.08mg 0.025mg Cranberry
Vitamin B3 0.4mg 0.341mg Cranberry
Vitamin B5 mg 0.183mg Kiwifruit
Vitamin B6 mg 0.063mg Kiwifruit
Folate µg 25µg Kiwifruit
Vitamin B12 µg 0µg Kiwifruit
Vitamin K µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.029g Cranberry
Monounsaturated Fat g 0.047g Kiwifruit
Polyunsaturated fat g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Kiwifruit
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
42
Kiwifruit
Mineral Summary Score
4
Cranberry
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
12%
Cranberry
15%
Kiwifruit
Fats
2%
Cranberry
2%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 3mg)
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 - 0.029g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.