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  6. Cranberries vs. Rose hips

Cranberries vs. Rose hips — In-Depth Nutrition Comparison

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Summary of differences between cranberries and rose hips

  • The amount of vitamin C, vitamin A, calcium, iron, vitamin B2, phosphorus, and vitamin B3 in rose hips is higher than in cranberries.
  • Rose hips cover your daily need for vitamin C, 450% more than cranberries.
  • Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of rose hips is 64.

These are the specific foods used in this comparison Cranberry, low bush or lingenberry, raw (Alaska Native) and Rose Hips, wild (Northern Plains Indians).

Infographic

Cranberries vs Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +550%
Contains more IronIron +165%
Contains more PhosphorusPhosphorus +190.5%
~equal in Selenium ~µg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin CVitamin C +1928.6%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +225%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Cranberries Rose hips DV% diff.
Vitamin C 21mg 426mg 450%
Fiber 24.1g 96%
Manganese 1.02mg 44%
Vitamin E 5.84mg 39%
Vitamin A 217µg 24%
Vitamin K 25.9µg 22%
Vitamin B5 0.8mg 16%
Magnesium 69mg 16%
Calcium 26mg 169mg 14%
Copper 0.113mg 13%
Potassium 429mg 13%
Carbs 12.2g 38.22g 9%
Iron 0.4mg 1.06mg 8%
Vitamin B2 0.08mg 0.166mg 7%
Vitamin B3 0.4mg 1.3mg 6%
Vitamin B6 0.076mg 6%
Phosphorus 21mg 61mg 6%
Calories 55kcal 162kcal 5%
Protein 0.4g 1.6g 2%
Zinc 0.25mg 2%
Choline 12mg 2%
Folate 3µg 1%
Fructose 1.16g 1%
Fats 0.5g 0.34g 0%
Net carbs 12.2g 14.12g N/A
Sugar 2.58g N/A
Sodium 4mg 0%
Vitamin B1 0.02mg 0.016mg 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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Contains more FatsFats +47.1%
Contains more WaterWater +47.8%
Contains more ProteinProtein +300%
Contains more CarbsCarbs +213.3%
Contains more OtherOther +490%

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.