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Cranberry vs Raspberry - In-Depth Nutrition Comparison

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Important differences between Cranberry and Raspberry

  • Raspberry has more Vitamin C than Cranberry.

The food varieties used in the comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Raspberries, raw.

Infographic

Cranberry vs Raspberry 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 Iron +72.5%
Contains more Phosphorus +38.1%
Equal in Calcium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Iron +72.5%
Contains more Phosphorus +38.1%
Equal in Calcium - 25

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
:
Contains more Vitamin A +172.7%
Contains more Vitamin B2 +110.5%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +49.5%
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +172.7%
Contains more Vitamin B2 +110.5%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +49.5%

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 Raspberry
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 Raspberry Opinion
Net carbs 12.2g 5.44g Cranberry
Protein 0.4g 1.2g Raspberry
Fats 0.5g 0.65g Raspberry
Carbs 12.2g 11.94g Cranberry
Calories 55kcal 52kcal Cranberry
Starch g 0g Raspberry
Fructose g 2.35g Raspberry
Sugar g 4.42g Cranberry
Fiber g 6.5g Raspberry
Calcium 26mg 25mg Cranberry
Iron 0.4mg 0.69mg Raspberry
Magnesium mg 22mg Raspberry
Phosphorus 21mg 29mg Raspberry
Potassium mg 151mg Raspberry
Sodium mg 1mg Cranberry
Zinc mg 0.42mg Raspberry
Copper mg 0.09mg Raspberry
Vitamin A 90IU 33IU Cranberry
Vitamin E mg 0.87mg Raspberry
Vitamin D IU 0IU Raspberry
Vitamin D µg 0µg Raspberry
Vitamin C 21mg 26.2mg Raspberry
Vitamin B1 0.02mg 0.032mg Raspberry
Vitamin B2 0.08mg 0.038mg Cranberry
Vitamin B3 0.4mg 0.598mg Raspberry
Vitamin B5 mg 0.329mg Raspberry
Vitamin B6 mg 0.055mg Raspberry
Folate µg 21µg Raspberry
Vitamin B12 µg 0µg Raspberry
Vitamin K µg 7.8µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.019g Cranberry
Monounsaturated Fat g 0.064g Raspberry
Polyunsaturated fat g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Raspberry
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
17
Raspberry
Mineral Summary Score
4
Cranberry
15
Raspberry

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
7%
Raspberry
Carbohydrates
12%
Cranberry
12%
Raspberry
Fats
2%
Cranberry
3%
Raspberry

Comparison summary

Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
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 - 0.019g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.7)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.