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Cranberry vs Raisin - In-Depth Nutrition Comparison

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How are Cranberry and Raisin different?

  • Cranberry is richer in Vitamin C, while Raisin is higher in Iron, Phosphorus, and Vitamin B1.
  • Cranberry covers your daily need of Vitamin C 21% more than Raisin.

Cranberry, low bush or lingenberry, raw (Alaska Native) and Raisins, seedless types were used in this article.

Infographic

Cranberry vs Raisin 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 Calcium +92.3%
Contains more Iron +370%
Contains more Phosphorus +381%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Calcium +92.3%
Contains more Iron +370%
Contains more Phosphorus +381%

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
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin C +813%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +91.5%
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 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +813%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +91.5%

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 Raisin
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 glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cranberry Raisin Opinion
Net carbs 12.2g 75.48g Raisin
Protein 0.4g 3.07g Raisin
Fats 0.5g 0.46g Cranberry
Carbs 12.2g 79.18g Raisin
Calories 55kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose g 29.68g Raisin
Sugar g 59.19g Cranberry
Fiber g 3.7g Raisin
Calcium 26mg 50mg Raisin
Iron 0.4mg 1.88mg Raisin
Magnesium mg 32mg Raisin
Phosphorus 21mg 101mg Raisin
Potassium mg 749mg Raisin
Sodium mg 11mg Cranberry
Zinc mg 0.22mg Raisin
Copper mg 0.318mg Raisin
Vitamin A 90IU 0IU Cranberry
Vitamin E mg 0.12mg Raisin
Vitamin D IU 0IU Raisin
Vitamin D µg 0µg Raisin
Vitamin C 21mg 2.3mg Cranberry
Vitamin B1 0.02mg 0.106mg Raisin
Vitamin B2 0.08mg 0.125mg Raisin
Vitamin B3 0.4mg 0.766mg Raisin
Vitamin B5 mg 0.095mg Raisin
Vitamin B6 mg 0.174mg Raisin
Folate µg 5µg Raisin
Vitamin B12 µg 0µg Raisin
Vitamin K µg 3.5µg Raisin
Tryptophan mg 0.05mg Raisin
Threonine mg 0.077mg Raisin
Isoleucine mg 0.057mg Raisin
Leucine mg 0.096mg Raisin
Lysine mg 0.084mg Raisin
Methionine mg 0.021mg Raisin
Phenylalanine mg 0.065mg Raisin
Valine mg 0.083mg Raisin
Histidine mg 0.072mg Raisin
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.058g Cranberry
Monounsaturated Fat g 0.051g Raisin
Polyunsaturated fat g 0.037g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Raisin
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
12
Raisin
Mineral Summary Score
4
Cranberry
41
Raisin

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
18%
Raisin
Carbohydrates
12%
Cranberry
79%
Raisin
Fats
2%
Cranberry
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 11mg)
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 - 0.058g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.