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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
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 Calcium +550%
Contains more Iron +165%
Contains more Phosphorus +190.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Contains more Calcium +550%
Contains more Iron +165%
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 A +4727.8%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
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 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Contains more Vitamin B1 +25%
Contains more Vitamin A +4727.8%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%

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 Rose hip
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Cranberry Rose hip Opinion
Net carbs 12.2g 14.12g Rose hip
Protein 0.4g 1.6g Rose hip
Fats 0.5g 0.34g Cranberry
Carbs 12.2g 38.22g Rose hip
Calories 55kcal 162kcal Rose hip
Starch g g
Fructose g 1.16g Rose hip
Sugar g 2.58g Cranberry
Fiber g 24.1g Rose hip
Calcium 26mg 169mg Rose hip
Iron 0.4mg 1.06mg Rose hip
Magnesium mg 69mg Rose hip
Phosphorus 21mg 61mg Rose hip
Potassium mg 429mg Rose hip
Sodium mg 4mg Cranberry
Zinc mg 0.25mg Rose hip
Copper mg 0.113mg Rose hip
Vitamin A 90IU 4345IU Rose hip
Vitamin E mg 5.84mg Rose hip
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 21mg 426mg Rose hip
Vitamin B1 0.02mg 0.016mg Cranberry
Vitamin B2 0.08mg 0.166mg Rose hip
Vitamin B3 0.4mg 1.3mg Rose hip
Vitamin B5 mg 0.8mg Rose hip
Vitamin B6 mg 0.076mg Rose hip
Folate µg 3µg Rose hip
Vitamin B12 µg µg
Vitamin K µg 25.9µg Rose hip
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 mg
Trans Fat g g
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Rose hip
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
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 food.
Protein
2%
Cranberry
10%
Rose hip
Carbohydrates
12%
Cranberry
38%
Rose hip
Fats
2%
Cranberry
2%
Rose hip

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 is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (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)

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. 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.