Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cranberry vs. Raspberry — In-Depth Nutrition Comparison

Compare

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" charts 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 Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +200%
Contains more Fats +30%
Contains more Other +130%
Equal in Carbs - 11.94
Equal in Water - 85.75
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +200%
Contains more Fats +30%
Contains more Other +130%
Equal in Carbs - 11.94
Equal in Water - 85.75

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 2.35g Raspberry
Sugar 4.42g Cranberry
Fiber 6.5g Raspberry
Calcium 26mg 25mg Cranberry
Iron 0.4mg 0.69mg Raspberry
Magnesium 22mg Raspberry
Phosphorus 21mg 29mg Raspberry
Potassium 151mg Raspberry
Sodium 1mg Cranberry
Zinc 0.42mg Raspberry
Copper 0.09mg Raspberry
Manganese 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 90IU 33IU Cranberry
Vitamin A RAE 2µg Raspberry
Vitamin E 0.87mg 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 0.329mg Raspberry
Vitamin B6 0.055mg Raspberry
Folate 21µg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.019g Cranberry
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 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

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
9%
Cranberry
17%
Raspberry
Minerals Daily Need Coverage Score
3%
Cranberry
20%
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

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. 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.