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Cranberry vs Prune - In-Depth Nutrition Comparison

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Differences between Cranberry and Prune

  • Cranberry is higher in Vitamin C, however Prune is richer in Vitamin B3, Vitamin B2, Phosphorus, and Iron.
  • Cranberry's daily need coverage for Vitamin C is 23% higher.

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

Infographic

Cranberry vs Prune 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
Cranberry
Cranberry
1
:
7
Prune
Prune
Contains more Calcium +65.4%
Contains more Iron +132.5%
Contains more Phosphorus +228.6%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +65.4%
Contains more Iron +132.5%
Contains more Phosphorus +228.6%

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
Cranberry
Cranberry
1
:
11
Prune
Prune
Contains more Vitamin C +3400%
Contains more Vitamin A +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%
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%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +3400%
Contains more Vitamin A +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Prune
Prune
Contains more Fats +31.6%
Contains more Water +180.4%
Contains more Protein +445%
Contains more Carbs +423.6%
Contains more Other +1220%
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +31.6%
Contains more Water +180.4%
Contains more Protein +445%
Contains more Carbs +423.6%
Contains more Other +1220%

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 Prune
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 Prune Opinion
Net carbs 12.2g 56.78g Prune
Protein 0.4g 2.18g Prune
Fats 0.5g 0.38g Cranberry
Carbs 12.2g 63.88g Prune
Calories 55kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g Cranberry
Fiber 7.1g Prune
Calcium 26mg 43mg Prune
Iron 0.4mg 0.93mg Prune
Magnesium 41mg Prune
Phosphorus 21mg 69mg Prune
Potassium 732mg Prune
Sodium 2mg Cranberry
Zinc 0.44mg Prune
Copper 0.281mg Prune
Vitamin A 90IU 781IU Prune
Vitamin A RAE 39µg Prune
Vitamin E 0.43mg Prune
Vitamin C 21mg 0.6mg Cranberry
Vitamin B1 0.02mg 0.051mg Prune
Vitamin B2 0.08mg 0.186mg Prune
Vitamin B3 0.4mg 1.882mg Prune
Vitamin B5 0.422mg Prune
Vitamin B6 0.205mg Prune
Folate 4µg Prune
Vitamin K 59.5µg Prune
Tryptophan 0.025mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg Prune
Methionine 0.016mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
Saturated Fat 0.088g Cranberry
Monounsaturated Fat 0.053g Prune
Polyunsaturated fat 0.062g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Prune
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Cranberry
31%
Prune
Minerals Daily Need Coverage Score
4%
Cranberry
35%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
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 - 0.088g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.