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  6. Cranberries vs. Raspberry

Cranberries vs. Raspberry — In-Depth Nutrition Comparison

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Important differences between cranberries and raspberries

  • Raspberries have more vitamin C than cranberries.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of raspberries is 26.

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

Infographic

Cranberries 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains less SodiumSodium -100%
Contains more IronIron +72.5%
Contains more PhosphorusPhosphorus +38.1%
~equal in Calcium ~25mg

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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin CVitamin C +24.8%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +49.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Raspberry DV% diff.
Manganese 0.67mg 29%
Fiber 6.5g 26%
Copper 0.09mg 10%
Vitamin K 7.8µg 7%
Vitamin B5 0.329mg 7%
Vitamin C 21mg 26.2mg 6%
Vitamin E 0.87mg 6%
Folate 21µg 5%
Magnesium 22mg 5%
Vitamin B6 0.055mg 4%
Zinc 0.42mg 4%
Potassium 151mg 4%
Iron 0.4mg 0.69mg 4%
Fructose 2.35g 3%
Vitamin B2 0.08mg 0.038mg 3%
Polyunsaturated fat 0.375g 3%
Protein 0.4g 1.2g 2%
Choline 12.3mg 2%
Phosphorus 21mg 29mg 1%
Vitamin B3 0.4mg 0.598mg 1%
Vitamin B1 0.02mg 0.032mg 1%
Calories 55kcal 52kcal 0%
Fats 0.5g 0.65g 0%
Carbs 12.2g 11.94g 0%
Net carbs 12.2g 5.44g N/A
Calcium 26mg 25mg 0%
Sugar 4.42g N/A
Sodium 1mg 0%
Vitamin A 2µg 0%
Selenium 0.2µg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +200%
Contains more FatsFats +30%
Contains more OtherOther +130%
~equal in Carbs ~11.94g
~equal in Water ~85.75g

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. 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.