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  6. Cranberries vs. Watermelon

Cranberries vs. Watermelon — In-Depth Nutrition Comparison

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What are the main differences between cranberries and watermelon?

  • Cranberries are richer in vitamin C, yet watermelon is richer in vitamin A.
  • Cranberries' daily need coverage for vitamin C is 14% higher.
  • Cranberries have a lower glycemic index than watermelon.

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

Infographic

Cranberries 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.
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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more CalciumCalcium +271.4%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -100%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +159.3%
Contains more Vitamin B2Vitamin B2 +281%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B1Vitamin B1 +65%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Watermelon DV% diff.
Vitamin C 21mg 8.1mg 14%
Vitamin B2 0.08mg 0.021mg 5%
Copper 0.042mg 5%
Fructose 3.36g 4%
Vitamin B5 0.221mg 4%
Vitamin B6 0.045mg 3%
Vitamin A 28µg 3%
Potassium 112mg 3%
Fiber 0.4g 2%
Iron 0.4mg 0.24mg 2%
Manganese 0.038mg 2%
Calcium 26mg 7mg 2%
Magnesium 10mg 2%
Carbs 12.2g 7.55g 2%
Vitamin B3 0.4mg 0.178mg 1%
Folate 3µg 1%
Choline 4.1mg 1%
Selenium 0.4µg 1%
Calories 55kcal 30kcal 1%
Vitamin B1 0.02mg 0.033mg 1%
Fats 0.5g 0.15g 1%
Phosphorus 21mg 11mg 1%
Zinc 0.1mg 1%
Protein 0.4g 0.61g 0%
Net carbs 12.2g 7.15g N/A
Sugar 6.2g N/A
Sodium 1mg 0%
Vitamin E 0.05mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Polyunsaturated fat 0.05g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more FatsFats +233.3%
Contains more CarbsCarbs +61.6%
Contains more ProteinProtein +52.5%
Contains more OtherOther +20%
~equal in Water ~91.45g

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. 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.