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Cranberry vs Mango - In-Depth Nutrition Comparison

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What are the main differences between Cranberry and Mango?

  • Cranberry has less Vitamin C than Mango.
  • Mango's daily need coverage for Vitamin C is 17% higher.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Mangos, raw types in this comparison.

Infographic

Cranberry vs Mango 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 +136.4%
Contains more Iron +150%
Contains more Phosphorus +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Contains more Calcium +136.4%
Contains more Iron +150%
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
:
11
Mango
Contains more Vitamin B2 +110.5%
Contains more Vitamin A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
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 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B2 +110.5%
Contains more Vitamin A +1102.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%

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 Mango
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cranberry Mango Opinion
Net carbs 12.2g 13.38g Mango
Protein 0.4g 0.82g Mango
Fats 0.5g 0.38g Cranberry
Carbs 12.2g 14.98g Mango
Calories 55kcal 60kcal Mango
Starch g g
Fructose g 4.68g Mango
Sugar g 13.66g Cranberry
Fiber g 1.6g Mango
Calcium 26mg 11mg Cranberry
Iron 0.4mg 0.16mg Cranberry
Magnesium mg 10mg Mango
Phosphorus 21mg 14mg Cranberry
Potassium mg 168mg Mango
Sodium mg 1mg Cranberry
Zinc mg 0.09mg Mango
Copper mg 0.111mg Mango
Vitamin A 90IU 1082IU Mango
Vitamin E mg 0.9mg Mango
Vitamin D IU 0IU Mango
Vitamin D µg 0µg Mango
Vitamin C 21mg 36.4mg Mango
Vitamin B1 0.02mg 0.028mg Mango
Vitamin B2 0.08mg 0.038mg Cranberry
Vitamin B3 0.4mg 0.669mg Mango
Vitamin B5 mg 0.197mg Mango
Vitamin B6 mg 0.119mg Mango
Folate µg 43µg Mango
Vitamin B12 µg 0µg Mango
Vitamin K µg 4.2µg Mango
Tryptophan mg 0.013mg Mango
Threonine mg 0.031mg Mango
Isoleucine mg 0.029mg Mango
Leucine mg 0.05mg Mango
Lysine mg 0.066mg Mango
Methionine mg 0.008mg Mango
Phenylalanine mg 0.027mg Mango
Valine mg 0.042mg Mango
Histidine mg 0.019mg Mango
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.092g Cranberry
Monounsaturated Fat g 0.14g Mango
Polyunsaturated fat g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Mango
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
26
Mango
Mineral Summary Score
4
Cranberry
10
Mango

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
5%
Mango
Carbohydrates
12%
Cranberry
15%
Mango
Fats
2%
Cranberry
2%
Mango

Comparison summary

Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 13.66g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
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 - 0.092g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
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.

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.