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Dates vs Cranberry - In-Depth Nutrition Comparison

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What are the differences between Dates and Cranberry?

  • Dates are higher in Iron, Phosphorus, and Vitamin B3, yet Cranberry is higher in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 23% more.
  • Dates have 3 times more Vitamin B3 than Cranberry. While Dates have 1.274mg of Vitamin B3, Cranberry has only 0.4mg.

We used Dates, deglet noor and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this article.

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 +155%
Contains more Calcium +50%
Contains more Phosphorus +195.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +155%
Contains more Calcium +50%
Contains more Phosphorus +195.2%

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 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin C +5150%
Contains more Vitamin A +800%
Contains more Vitamin B2 +21.2%
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 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin C +5150%
Contains more Vitamin A +800%
Contains more Vitamin B2 +21.2%

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
9
Cranberry
Mineral Summary Score
30
Dates
4
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
2%
Cranberry
Carbohydrates
75%
Dates
12%
Cranberry
Fats
2%
Dates
2%
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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok

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 richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 63.35g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

All nutrients comparison - raw data values

Nutrient Dates Cranberry Opinion
Calories 282 55 Dates
Protein 2.45 0.4 Dates
Fats 0.39 0.5 Cranberry
Vitamin C 0.4 21 Cranberry
Carbs 75.03 12.2 Dates
Cholesterol 0 Cranberry
Vitamin D 0 Dates
Iron 1.02 0.4 Dates
Calcium 39 26 Dates
Potassium 656 Dates
Magnesium 43 Dates
Sugar 63.35 Cranberry
Fiber 8 Dates
Copper 0.206 Dates
Zinc 0.29 Dates
Starch
Phosphorus 62 21 Dates
Sodium 2 Cranberry
Vitamin A 10 90 Cranberry
Vitamin E 0.05 Dates
Vitamin D 0 Dates
Vitamin B1 0.052 0.02 Dates
Vitamin B2 0.066 0.08 Cranberry
Vitamin B3 1.274 0.4 Dates
Vitamin B5 0.589 Dates
Vitamin B6 0.165 Dates
Vitamin B12 0 Dates
Vitamin K 2.7 Dates
Folate 19 Dates
Trans Fat 0 Cranberry
Saturated Fat 0.032 Cranberry
Monounsaturated Fat 0.036 Dates
Polyunsaturated fat 0.019 Dates
Tryptophan 0.012 Dates
Threonine 0.043 Dates
Isoleucine 0.049 Dates
Leucine 0.084 Dates
Lysine 0.066 Dates
Methionine 0.022 Dates
Phenylalanine 0.05 Dates
Valine 0.071 Dates
Histidine 0.032 Dates
Fructose 19.56 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/169805/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.