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  6. Cranberry vs. Watermelon

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
4
:
6
Watermelon
Watermelon
Contains more Calcium +271.4%
Contains more Iron +66.7%
Contains more Phosphorus +90.9%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
3
:
9
Watermelon
Watermelon
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%
Cranberry
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%
Watermelon
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
2
:
3
Watermelon
Watermelon
Contains more Fats +233.3%
Contains more Carbs +61.6%
Contains more Protein +52.5%
Contains more Other +20%
Equal in Water - 91.45
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Fats +233.3%
Contains more Carbs +61.6%
Contains more Protein +52.5%
Contains more Other +20%
Equal in Water - 91.45

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Watermelon
Rich in minerals ok
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

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
Fructose 3.36g Watermelon
Sugar 6.2g Cranberry
Fiber 0.4g Watermelon
Calcium 26mg 7mg Cranberry
Iron 0.4mg 0.24mg Cranberry
Magnesium 10mg Watermelon
Phosphorus 21mg 11mg Cranberry
Potassium 112mg Watermelon
Sodium 1mg Cranberry
Zinc 0.1mg Watermelon
Copper 0.042mg Watermelon
Manganese 0.038mg Watermelon
Selenium 0.4µg Watermelon
Vitamin A 90IU 569IU Watermelon
Vitamin A RAE 28µg Watermelon
Vitamin E 0.05mg 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 0.221mg Watermelon
Vitamin B6 0.045mg Watermelon
Folate 3µg Watermelon
Vitamin K 0.1µg Watermelon
Tryptophan 0.007mg Watermelon
Threonine 0.027mg Watermelon
Isoleucine 0.019mg Watermelon
Leucine 0.018mg Watermelon
Lysine 0.062mg Watermelon
Methionine 0.006mg Watermelon
Phenylalanine 0.015mg Watermelon
Valine 0.016mg Watermelon
Histidine 0.006mg Watermelon
Saturated Fat 0.016g Cranberry
Monounsaturated Fat 0.037g Watermelon
Polyunsaturated fat 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Cranberry
9%
Watermelon
Minerals Daily Need Coverage Score
3%
Cranberry
6%
Watermelon

Comparison summary

Which food is richer in minerals?
Watermelon
Watermelon is relatively richer in minerals
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)

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. 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.