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Cranberries vs. Raisin — In-Depth Nutrition Comparison

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How are cranberries and raisins different?

  • Cranberries are richer in vitamin C, while raisins are higher in iron, phosphorus, and vitamin B1.
  • Cranberries cover your daily need for vitamin C, 21% more than raisins.
  • Raisins have a higher glycemic index (64) than cranberries (45).

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

Infographic

Cranberries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +92.3%
Contains more IronIron +370%
Contains more PhosphorusPhosphorus +381%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Raisin
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +813%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B3Vitamin B3 +91.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Raisin DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 35%
Carbs 12.2g 79.18g 22%
Potassium 749mg 22%
Vitamin C 21mg 2.3mg 21%
Iron 0.4mg 1.88mg 19%
Fiber 3.7g 15%
Vitamin B6 0.174mg 13%
Manganese 0.299mg 13%
Calories 55kcal 299kcal 12%
Phosphorus 21mg 101mg 11%
Magnesium 32mg 8%
Vitamin B1 0.02mg 0.106mg 7%
Protein 0.4g 3.07g 5%
Vitamin K 3.5µg 3%
Vitamin B2 0.08mg 0.125mg 3%
Vitamin B3 0.4mg 0.766mg 2%
Zinc 0.22mg 2%
Vitamin B5 0.095mg 2%
Calcium 26mg 50mg 2%
Choline 11.1mg 2%
Starch 2.7g 1%
Selenium 0.6µg 1%
Folate 5µg 1%
Vitamin E 0.12mg 1%
Fats 0.5g 0.46g 0%
Net carbs 12.2g 75.48g N/A
Sugar 59.19g N/A
Sodium 11mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +461.9%
Contains more ProteinProtein +667.5%
Contains more CarbsCarbs +549%
Contains more OtherOther +830%
~equal in Fats ~0.46g

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. Cranberries - 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.