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Dates vs Cranberry - In-Depth Nutrition Comparison

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A recap on differences between Dates and Cranberry

  • Dates are higher in Fiber, Potassium, Copper, Iron, Magnesium, Vitamin B6, Vitamin B3, and Phosphorus, yet Cranberry is higher in Vitamin C, and Vitamin E .
  • Dates covers your daily Fiber needs 18% more than Cranberry.
  • Dates contain 13 times more Vitamin B3 than Cranberry. While Dates contain 1.274mg of Vitamin B3, Cranberry contains only 0.101mg.

Food varieties used in this article are Dates, deglet noor and Cranberries, raw.

Infographic

Dates  vs Cranberry 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 +343.5%
Contains more Calcium +387.5%
Contains more Potassium +720%
Contains more Magnesium +616.7%
Contains more Copper +267.9%
Contains more Zinc +222.2%
Contains more Phosphorus +463.6%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 8% 5% 19% 3% 5% 1%
Contains more Iron +343.5%
Contains more Calcium +387.5%
Contains more Potassium +720%
Contains more Magnesium +616.7%
Contains more Copper +267.9%
Contains more Zinc +222.2%
Contains more Phosphorus +463.6%
Equal in Sodium - 2

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 +333.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1161.4%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%
Contains more Vitamin C +3400%
Contains more Vitamin A +530%
Contains more Vitamin E +2540%
Contains more Vitamin K +85.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 47% 4% 27% 0% 3% 5% 2% 18% 14% 0% 13% 1%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +230%
Contains more Vitamin B3 +1161.4%
Contains more Vitamin B5 +99.7%
Contains more Vitamin B6 +189.5%
Contains more Folate +1800%
Contains more Vitamin C +3400%
Contains more Vitamin A +530%
Contains more Vitamin E +2540%
Contains more Vitamin K +85.2%

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
12
Dates
11
Cranberry
Mineral Summary Score
30
Dates
6
Cranberry

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
15%
Dates
3%
Cranberry
Carbohydrates
75%
Dates
12%
Cranberry
Fats
2%
Dates
1%
Cranberry

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.
Dates Cranberry
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cranberry
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?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 59.08g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.024g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Dates Cranberry Opinion
Calories 282 46 Dates
Protein 2.45 0.46 Dates
Fats 0.39 0.13 Dates
Vitamin C 0.4 14 Cranberry
Carbs 75.03 11.97 Dates
Cholesterol 0 0
Vitamin D 0 0
Iron 1.02 0.23 Dates
Calcium 39 8 Dates
Potassium 656 80 Dates
Magnesium 43 6 Dates
Sugar 63.35 4.27 Cranberry
Fiber 8 3.6 Dates
Copper 0.206 0.056 Dates
Zinc 0.29 0.09 Dates
Starch 0 Cranberry
Phosphorus 62 11 Dates
Sodium 2 2
Vitamin A 10 63 Cranberry
Vitamin E 0.05 1.32 Cranberry
Vitamin D 0 0
Vitamin B1 0.052 0.012 Dates
Vitamin B2 0.066 0.02 Dates
Vitamin B3 1.274 0.101 Dates
Vitamin B5 0.589 0.295 Dates
Vitamin B6 0.165 0.057 Dates
Vitamin B12 0 0
Vitamin K 2.7 5 Cranberry
Folate 19 1 Dates
Trans Fat 0 0
Saturated Fat 0.032 0.008 Cranberry
Monounsaturated Fat 0.036 0.018 Dates
Polyunsaturated fat 0.019 0.055 Cranberry
Tryptophan 0.012 0.003 Dates
Threonine 0.043 0.028 Dates
Isoleucine 0.049 0.033 Dates
Leucine 0.084 0.053 Dates
Lysine 0.066 0.039 Dates
Methionine 0.022 0.003 Dates
Phenylalanine 0.05 0.036 Dates
Valine 0.071 0.045 Dates
Histidine 0.032 0.018 Dates
Fructose 19.56 0.67 Dates

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.