Dates vs. Cranberries — In-Depth Nutrition Comparison
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A recap on differences between dates and cranberries
- Dates are higher in fiber, potassium, copper, iron, magnesium, vitamin B6, vitamin B3, and phosphorus, yet cranberries are higher in vitamin C and vitamin E.
- Dates cover your daily fiber needs 18% more than cranberries.
- Dates contain 13 times more vitamin B3 than cranberries. While dates contain 1.274mg of vitamin B3, cranberries contain only 0.101mg.
Food varieties used in this article are Dates, deglet noor and Cranberries, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +616.7% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +720% |
| Contains more IronIron | +343.5% |
| Contains more CopperCopper | +267.9% |
| Contains more ZincZinc | +222.2% |
| Contains more PhosphorusPhosphorus | +463.6% |
| Contains more SeleniumSelenium | +2900% |
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.
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +230% |
| Contains more Vitamin B3Vitamin B3 | +1161.4% |
| Contains more Vitamin B5Vitamin B5 | +99.7% |
| Contains more Vitamin B6Vitamin B6 | +189.5% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +14.5% |
| Contains more Vitamin CVitamin C | +3400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2540% |
| Contains more Vitamin KVitamin K | +85.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 0.67g | 24% |
| Carbs | 75.03g | 11.97g | 21% |
| Fiber | 8g | 3.6g | 18% |
| Potassium | 656mg | 80mg | 17% |
| Copper | 0.206mg | 0.056mg | 17% |
| Vitamin C | 0.4mg | 14mg | 15% |
| Calories | 282kcal | 46kcal | 12% |
| Iron | 1.02mg | 0.23mg | 10% |
| Magnesium | 43mg | 6mg | 9% |
| Vitamin B6 | 0.165mg | 0.057mg | 8% |
| Vitamin E | 0.05mg | 1.32mg | 8% |
| Vitamin B3 | 1.274mg | 0.101mg | 7% |
| Phosphorus | 62mg | 11mg | 7% |
| Vitamin B5 | 0.589mg | 0.295mg | 6% |
| Selenium | 3µg | 0.1µg | 5% |
| Folate | 19µg | 1µg | 5% |
| Vitamin B2 | 0.066mg | 0.02mg | 4% |
| Protein | 2.45g | 0.46g | 4% |
| Calcium | 39mg | 8mg | 3% |
| Vitamin B1 | 0.052mg | 0.012mg | 3% |
| Zinc | 0.29mg | 0.09mg | 2% |
| Vitamin K | 2.7µg | 5µg | 2% |
| Fats | 0.39g | 0.13g | 0% |
| Net carbs | 67.03g | 8.37g | N/A |
| Sugar | 63.35g | 4.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Manganese | 0.262mg | 0.267mg | 0% |
| Saturated fat | 0.032g | 0.008g | 0% |
| Choline | 6.3mg | 5.5mg | 0% |
| Monounsaturated fat | 0.036g | 0.018g | 0% |
| Polyunsaturated fat | 0.019g | 0.055g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.043mg | 0.028mg | 0% |
| Isoleucine | 0.049mg | 0.033mg | 0% |
| Leucine | 0.084mg | 0.053mg | 0% |
| Lysine | 0.066mg | 0.039mg | 0% |
| Methionine | 0.022mg | 0.003mg | 0% |
| Phenylalanine | 0.05mg | 0.036mg | 0% |
| Valine | 0.071mg | 0.045mg | 0% |
| Histidine | 0.032mg | 0.018mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +432.6% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +526.8% |
| Contains more OtherOther | +1233.3% |
| Contains more WaterWater | +325.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -75% |
| Contains more Poly. FatPolyunsaturated fat | +189.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +14800% |
| Contains more GlucoseGlucose | +477.6% |
| Contains more FructoseFructose | +2819.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
