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Cranberry vs Watermelon - In-Depth Nutrition Comparison

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What are the main differences between Cranberry and Watermelon?

  • Watermelon has less Vitamin C than Cranberry.
  • Cranberry's daily need coverage for Vitamin C is 14% higher.

We used Cranberry, low bush or lingenberry, raw (Alaska Native) and Watermelon, raw types in this comparison.

Infographic

Cranberry vs Watermelon 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 +271.4%
Contains more Iron +66.7%
Contains more Phosphorus +90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Contains more Calcium +271.4%
Contains more Iron +66.7%
Contains more Phosphorus +90.9%

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 C +159.3%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +124.7%
Contains more Vitamin A +532.2%
Contains more Vitamin B1 +65%
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 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin C +159.3%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +124.7%
Contains more Vitamin A +532.2%
Contains more Vitamin B1 +65%

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

All nutrients comparison - raw data values

Nutrient Cranberry Watermelon Opinion
Net carbs 12.2g 7.15g Cranberry
Protein 0.4g 0.61g Watermelon
Fats 0.5g 0.15g Cranberry
Carbs 12.2g 7.55g Cranberry
Calories 55kcal 30kcal Cranberry
Starch g 0g Watermelon
Fructose g 3.36g Watermelon
Sugar g 6.2g Cranberry
Fiber g 0.4g Watermelon
Calcium 26mg 7mg Cranberry
Iron 0.4mg 0.24mg Cranberry
Magnesium mg 10mg Watermelon
Phosphorus 21mg 11mg Cranberry
Potassium mg 112mg Watermelon
Sodium mg 1mg Cranberry
Zinc mg 0.1mg Watermelon
Copper mg 0.042mg Watermelon
Vitamin A 90IU 569IU Watermelon
Vitamin E mg 0.05mg Watermelon
Vitamin D IU 0IU Watermelon
Vitamin D µg 0µg Watermelon
Vitamin C 21mg 8.1mg Cranberry
Vitamin B1 0.02mg 0.033mg Watermelon
Vitamin B2 0.08mg 0.021mg Cranberry
Vitamin B3 0.4mg 0.178mg Cranberry
Vitamin B5 mg 0.221mg Watermelon
Vitamin B6 mg 0.045mg Watermelon
Folate µg 3µg Watermelon
Vitamin B12 µg 0µg Watermelon
Vitamin K µg 0.1µg Watermelon
Tryptophan mg 0.007mg Watermelon
Threonine mg 0.027mg Watermelon
Isoleucine mg 0.019mg Watermelon
Leucine mg 0.018mg Watermelon
Lysine mg 0.062mg Watermelon
Methionine mg 0.006mg Watermelon
Phenylalanine mg 0.015mg Watermelon
Valine mg 0.016mg Watermelon
Histidine mg 0.006mg Watermelon
Cholesterol mg 0mg Cranberry
Trans Fat g 0g Cranberry
Saturated Fat g 0.016g Cranberry
Monounsaturated Fat g 0.037g Watermelon
Polyunsaturated fat g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Watermelon
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
9
Watermelon
Mineral Summary Score
4
Cranberry
6
Watermelon

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
4%
Watermelon
Carbohydrates
12%
Cranberry
8%
Watermelon
Fats
2%
Cranberry
1%
Watermelon

Comparison summary

Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 6.2g)
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 - 0.016g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.