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  6. Dates vs. Cranberry

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
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.
Dates
Dates
8
:
1
Cranberry
Cranberry
Contains more Calcium +387.5%
Contains more Iron +343.5%
Contains more Magnesium +616.7%
Contains more Phosphorus +463.6%
Contains more Potassium +720%
Contains more Zinc +222.2%
Contains more Copper +267.9%
Contains more Selenium +2900%
Equal in Sodium - 2
Equal in Manganese - 0.267
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +387.5%
Contains more Iron +343.5%
Contains more Magnesium +616.7%
Contains more Phosphorus +463.6%
Contains more Potassium +720%
Contains more Zinc +222.2%
Contains more Copper +267.9%
Contains more Selenium +2900%
Equal in Sodium - 2
Equal in Manganese - 0.267

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.
Dates
Dates
6
:
4
Cranberry
Cranberry
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 A +530%
Contains more Vitamin E +2540%
Contains more Vitamin C +3400%
Contains more Vitamin K +85.2%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
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 A +530%
Contains more Vitamin E +2540%
Contains more Vitamin C +3400%
Contains more Vitamin K +85.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Cranberry
Cranberry
Contains more Protein +432.6%
Contains more Fats +200%
Contains more Carbs +526.8%
Contains more Other +1233.3%
Contains more Water +325.3%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +432.6%
Contains more Fats +200%
Contains more Carbs +526.8%
Contains more Other +1233.3%
Contains more Water +325.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Cranberry
Cranberry
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +189.5%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +189.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
4
:
0
Cranberry
Cranberry
Contains more Sucrose +14800%
Contains more Glucose +477.6%
Contains more Fructose +2819.4%
Contains more Maltose +∞%
Dates
38% 31% 31%
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
Cranberry
4% 81% 16%
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 Sucrose +14800%
Contains more Glucose +477.6%
Contains more Fructose +2819.4%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Cranberry Opinion
Net carbs 67.03g 8.37g Dates
Protein 2.45g 0.46g Dates
Fats 0.39g 0.13g Dates
Carbs 75.03g 11.97g Dates
Calories 282kcal 46kcal Dates
Fructose 19.56g 0.67g Dates
Sugar 63.35g 4.27g Cranberry
Fiber 8g 3.6g Dates
Calcium 39mg 8mg Dates
Iron 1.02mg 0.23mg Dates
Magnesium 43mg 6mg Dates
Phosphorus 62mg 11mg Dates
Potassium 656mg 80mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.09mg Dates
Copper 0.206mg 0.056mg Dates
Manganese 0.262mg 0.267mg Cranberry
Selenium 3µg 0.1µg Dates
Vitamin A 10IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 0.05mg 1.32mg Cranberry
Vitamin C 0.4mg 14mg Cranberry
Vitamin B1 0.052mg 0.012mg Dates
Vitamin B2 0.066mg 0.02mg Dates
Vitamin B3 1.274mg 0.101mg Dates
Vitamin B5 0.589mg 0.295mg Dates
Vitamin B6 0.165mg 0.057mg Dates
Folate 19µg 1µg Dates
Vitamin K 2.7µg 5µg Cranberry
Tryptophan 0.012mg 0.003mg Dates
Threonine 0.043mg 0.028mg Dates
Isoleucine 0.049mg 0.033mg Dates
Leucine 0.084mg 0.053mg Dates
Lysine 0.066mg 0.039mg Dates
Methionine 0.022mg 0.003mg Dates
Phenylalanine 0.05mg 0.036mg Dates
Valine 0.071mg 0.045mg Dates
Histidine 0.032mg 0.018mg Dates
Saturated Fat 0.032g 0.008g Cranberry
Monounsaturated Fat 0.036g 0.018g Dates
Polyunsaturated fat 0.019g 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Dates
11%
Cranberry
Minerals Daily Need Coverage Score
29%
Dates
8%
Cranberry

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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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.

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. 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.