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  6. Cranberry vs. Kiwifruit

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
2
:
8
Kiwifruit
Kiwifruit
Contains more Iron +29%
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
3
:
9
Kiwifruit
Kiwifruit
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
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%
Kiwifruit
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Kiwifruit
Kiwifruit
Contains more Protein +185%
Contains more Carbs +20.2%
Contains more Other +205%
Equal in Fats - 0.52
Equal in Water - 83.07
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +185%
Contains more Carbs +20.2%
Contains more Other +205%
Equal in Fats - 0.52
Equal in Water - 83.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 4.35g Kiwifruit
Sugar 8.99g Cranberry
Fiber 3g Kiwifruit
Calcium 26mg 34mg Kiwifruit
Iron 0.4mg 0.31mg Cranberry
Magnesium 17mg Kiwifruit
Phosphorus 21mg 34mg Kiwifruit
Potassium 312mg Kiwifruit
Sodium 3mg Cranberry
Zinc 0.14mg Kiwifruit
Copper 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.2µg Kiwifruit
Vitamin A 90IU 87IU Cranberry
Vitamin A RAE 4µg Kiwifruit
Vitamin E 1.46mg 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 0.183mg Kiwifruit
Vitamin B6 0.063mg Kiwifruit
Folate 25µg Kiwifruit
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg Kiwifruit
Threonine 0.047mg Kiwifruit
Isoleucine 0.051mg Kiwifruit
Leucine 0.066mg Kiwifruit
Lysine 0.061mg Kiwifruit
Methionine 0.024mg Kiwifruit
Phenylalanine 0.044mg Kiwifruit
Valine 0.057mg Kiwifruit
Histidine 0.027mg Kiwifruit
Saturated Fat 0.029g Cranberry
Monounsaturated Fat 0.047g Kiwifruit
Polyunsaturated fat 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

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
42%
Kiwifruit
Minerals Daily Need Coverage Score
3%
Cranberry
14%
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

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. 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.