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  6. Cranberry vs. Orange

Cranberry vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Cranberry and Orange

  • Orange is richer than Cranberry in Vitamin C, and Vitamin B1.
  • Orange covers your daily Vitamin C needs 36% more than Cranberry.

Specific food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Oranges, raw, all commercial varieties.

Infographic

Cranberry vs Orange 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
3
:
7
Orange
Orange
Contains more Iron +300%
Contains more Phosphorus +50%
Contains more Calcium +53.8%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +300%
Contains more Phosphorus +50%
Contains more Calcium +53.8%

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
2
:
10
Orange
Orange
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +41.8%
Contains more Vitamin A +150%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
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%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +41.8%
Contains more Vitamin A +150%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Orange
Orange
Contains more Fats +316.7%
Contains more Protein +135%
Contains more Other +120%
Equal in Carbs - 11.75
Equal in Water - 86.75
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +316.7%
Contains more Protein +135%
Contains more Other +120%
Equal in Carbs - 11.75
Equal in Water - 86.75

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Orange
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 price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cranberry Orange Opinion
Net carbs 12.2g 9.35g Cranberry
Protein 0.4g 0.94g Orange
Fats 0.5g 0.12g Cranberry
Carbs 12.2g 11.75g Cranberry
Calories 55kcal 47kcal Cranberry
Sugar 9.35g Cranberry
Fiber 2.4g Orange
Calcium 26mg 40mg Orange
Iron 0.4mg 0.1mg Cranberry
Magnesium 10mg Orange
Phosphorus 21mg 14mg Cranberry
Potassium 181mg Orange
Zinc 0.07mg Orange
Copper 0.045mg Orange
Manganese 0.025mg Orange
Selenium 0.5µg Orange
Vitamin A 90IU 225IU Orange
Vitamin A RAE 11µg Orange
Vitamin E 0.18mg Orange
Vitamin C 21mg 53.2mg Orange
Vitamin B1 0.02mg 0.087mg Orange
Vitamin B2 0.08mg 0.04mg Cranberry
Vitamin B3 0.4mg 0.282mg Cranberry
Vitamin B5 0.25mg Orange
Vitamin B6 0.06mg Orange
Folate 30µg Orange
Tryptophan 0.009mg Orange
Threonine 0.015mg Orange
Isoleucine 0.025mg Orange
Leucine 0.023mg Orange
Lysine 0.047mg Orange
Methionine 0.02mg Orange
Phenylalanine 0.031mg Orange
Valine 0.04mg Orange
Histidine 0.018mg Orange
Saturated Fat 0.015g Cranberry
Monounsaturated Fat 0.023g Orange
Polyunsaturated fat 0.025g Orange

Which food is preferable for your diet?

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

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
24%
Orange
Minerals Daily Need Coverage Score
3%
Cranberry
7%
Orange

Comparison summary

Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.35g)
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 - 0.015g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.