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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
0.4 g
Fats:
0.5 g
Carbs:
12.2 g
Water:
86.7 g
Other:
0.2 g
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