Cranberries vs. Prunes — In-Depth Nutrition Comparison
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Differences between Cranberries and Prunes
- Cranberries are higher in Vitamin C, however, Prunes are richer in Vitamin B3, Vitamin B2, Phosphorus, and Iron.
- Cranberries' 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +65.4% |
| Contains more IronIron | +132.5% |
| Contains more PhosphorusPhosphorus | +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +3400% |
| Contains more Vitamin AVitamin A | +767.8% |
| Contains more Vitamin B1Vitamin B1 | +155% |
| Contains more Vitamin B2Vitamin B2 | +132.5% |
| Contains more Vitamin B3Vitamin B3 | +370.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.5 g
Carbs:
12.2 g
Water:
86.7 g
Other:
0.2 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more FatsFats | +31.6% |
| Contains more WaterWater | +180.4% |
| Contains more ProteinProtein | +445% |
| Contains more CarbsCarbs | +423.6% |
| Contains more OtherOther | +1220% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 55kcal | 240kcal |
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| Protein | 0.4g | 2.18g |
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| Fats | 0.5g | 0.38g |
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| Vitamin C | 21mg | 0.6mg |
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| Net carbs | 12.2g | 56.78g |
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| Carbs | 12.2g | 63.88g |
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| Magnesium | 41mg |
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| Calcium | 26mg | 43mg |
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| Potassium | 732mg |
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| Iron | 0.4mg | 0.93mg |
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| Sugar | 38.13g |
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| Fiber | 7.1g |
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| Copper | 0.281mg |
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| Zinc | 0.44mg |
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| Starch | 5.11g |
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| Phosphorus | 21mg | 69mg |
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| Sodium | 2mg |
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| Vitamin A | 90IU | 781IU |
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| Vitamin A | 39µg |
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| Vitamin E | 0.43mg |
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| Manganese | 0.299mg |
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| Selenium | 0.3µg |
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| Vitamin B1 | 0.02mg | 0.051mg |
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| Vitamin B2 | 0.08mg | 0.186mg |
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| Vitamin B3 | 0.4mg | 1.882mg |
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| Vitamin B5 | 0.422mg |
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| Vitamin B6 | 0.205mg |
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| Vitamin K | 59.5µg |
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| Folate | 4µg |
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| Choline | 10.1mg |
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| Saturated Fat | 0.088g |
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| Monounsaturated Fat | 0.053g |
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| Polyunsaturated fat | 0.062g |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Fructose | 12.45g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
29%
Minerals Daily Need Coverage Score
3%
32%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberries is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Cranberries is cheaper (difference - $2)