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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 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%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
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%
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 A +530%
Contains more Vitamin E +2540%
Contains more Vitamin C +3400%
Contains more Vitamin K +85.2%
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%
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%

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 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
Starch g 0g Cranberry
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
Vitamin A 10IU 63IU Cranberry
Vitamin E 0.05mg 1.32mg Cranberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.