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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +300%
Contains more Phosphorus +50%
Contains more Calcium +53.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
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%
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 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%

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 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
Starch g g
Fructose g g
Sugar g 9.35g Cranberry
Fiber g 2.4g Orange
Calcium 26mg 40mg Orange
Iron 0.4mg 0.1mg Cranberry
Magnesium mg 10mg Orange
Phosphorus 21mg 14mg Cranberry
Potassium mg 181mg Orange
Sodium mg 0mg Cranberry
Zinc mg 0.07mg Orange
Copper mg 0.045mg Orange
Vitamin A 90IU 225IU Orange
Vitamin E mg 0.18mg Orange
Vitamin D IU 0IU Orange
Vitamin D µg 0µg 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 mg 0.25mg Orange
Vitamin B6 mg 0.06mg Orange
Folate µg 30µg Orange
Vitamin B12 µg 0µg Orange
Vitamin K µg 0µg Orange
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.015g Cranberry
Monounsaturated Fat g 0.023g Orange
Polyunsaturated fat g 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

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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
24
Orange
Mineral Summary Score
4
Cranberry
8
Orange

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%
Orange
Carbohydrates
12%
Cranberry
12%
Orange
Fats
2%
Cranberry
1%
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

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. 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.