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Cranberry vs Rose hip - In-Depth Nutrition Comparison

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Summary of differences between Cranberry and Rose hip

  • The amount of Vitamin C, Calcium, Iron, Vitamin B2, Phosphorus and Vitamin B3 in Rose hip is higher than in Cranberry.
  • Rose hip covers your daily need of Vitamin C 450% more than Cranberry.

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

Cranberry vs Rose hip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +165%
Contains more Calcium +550%
Contains more Phosphorus +190.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Contains more Iron +165%
Contains more Calcium +550%
Contains more Phosphorus +190.5%

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 B1 +25%
Contains more Vitamin C +1928.6%
Contains more Vitamin A +4727.8%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Contains more Vitamin B1 +25%
Contains more Vitamin C +1928.6%
Contains more Vitamin A +4727.8%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Cranberry
166
Rose hip
Mineral Summary Score
4
Cranberry
31
Rose hip

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 the food
Protein
2%
Cranberry
10%
Rose hip
Carbohydrates
12%
Cranberry
38%
Rose hip
Fats
2%
Cranberry
2%
Rose hip

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry Rose hip
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cranberry Rose hip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sugars?
Cranberry
Cranberry contains less Sugars (difference - 2.58g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cranberry Rose hip Opinion
Calories 55 162 Rose hip
Protein 0.4 1.6 Rose hip
Fats 0.5 0.34 Cranberry
Vitamin C 21 426 Rose hip
Carbs 12.2 38.22 Rose hip
Cholesterol
Vitamin D
Iron 0.4 1.06 Rose hip
Calcium 26 169 Rose hip
Potassium 429 Rose hip
Magnesium 69 Rose hip
Sugars 2.58 Cranberry
Fiber 24.1 Rose hip
Copper 0.113 Rose hip
Zinc 0.25 Rose hip
Starch
Phosphorus 21 61 Rose hip
Sodium 4 Cranberry
Vitamin A 90 4345 Rose hip
Vitamin E 5.84 Rose hip
Vitamin D
Vitamin B1 0.02 0.016 Cranberry
Vitamin B2 0.08 0.166 Rose hip
Vitamin B3 0.4 1.3 Rose hip
Vitamin B5 0.8 Rose hip
Vitamin B6 0.076 Rose hip
Vitamin B12
Vitamin K 25.9 Rose hip
Folate 3 Rose hip
Trans Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated fat
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 1.16 Rose hip

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 of 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. Rose hip - 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.