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Cranberry vs Nectarine - In-Depth Nutrition Comparison

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Differences between Cranberry and Nectarine

  • Cranberry is higher than Nectarine in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 17% higher.

The food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Nectarines, raw.

Infographic

Cranberry vs Nectarine infographic
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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 +333.3%
Contains more Iron +42.9%
Contains more Phosphorus +23.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +333.3%
Contains more Iron +42.9%
Contains more Phosphorus +23.8%

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 +288.9%
Contains more Vitamin B2 +196.3%
Contains more Vitamin A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin C +288.9%
Contains more Vitamin B2 +196.3%
Contains more Vitamin A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%

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 Nectarine
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Nectarine Opinion
Net carbs 12.2g 8.85g Cranberry
Protein 0.4g 1.06g Nectarine
Fats 0.5g 0.32g Cranberry
Carbs 12.2g 10.55g Cranberry
Calories 55kcal 44kcal Cranberry
Starch g 0.07g Nectarine
Fructose g 1.37g Nectarine
Sugar g 7.89g Cranberry
Fiber g 1.7g Nectarine
Calcium 26mg 6mg Cranberry
Iron 0.4mg 0.28mg Cranberry
Magnesium mg 9mg Nectarine
Phosphorus 21mg 26mg Nectarine
Potassium mg 201mg Nectarine
Sodium mg 0mg Cranberry
Zinc mg 0.17mg Nectarine
Copper mg 0.086mg Nectarine
Vitamin A 90IU 332IU Nectarine
Vitamin E mg 0.77mg Nectarine
Vitamin D IU 0IU Nectarine
Vitamin D µg 0µg Nectarine
Vitamin C 21mg 5.4mg Cranberry
Vitamin B1 0.02mg 0.034mg Nectarine
Vitamin B2 0.08mg 0.027mg Cranberry
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 mg 0.185mg Nectarine
Vitamin B6 mg 0.025mg Nectarine
Folate µg 5µg Nectarine
Vitamin B12 µg 0µg Nectarine
Vitamin K µg 2.2µg Nectarine
Tryptophan mg 0.005mg Nectarine
Threonine mg 0.009mg Nectarine
Isoleucine mg 0.009mg Nectarine
Leucine mg 0.014mg Nectarine
Lysine mg 0.016mg Nectarine
Methionine mg 0.006mg Nectarine
Phenylalanine mg 0.021mg Nectarine
Valine mg 0.013mg Nectarine
Histidine mg 0.008mg Nectarine
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.025g Cranberry
Monounsaturated Fat g 0.088g Nectarine
Polyunsaturated fat g 0.113g Nectarine

Which food is preferable for your diet?

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

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
6%
Nectarine
Carbohydrates
12%
Cranberry
11%
Nectarine
Fats
2%
Cranberry
1%
Nectarine

Comparison summary

Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
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 - 0.025g)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.