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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
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.
Contains more Calcium +50%
Contains more Iron +155%
Contains more Phosphorus +195.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +50%
Contains more Iron +155%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
10
:
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +218.5%
Contains more Vitamin A +800%
Contains more Vitamin C +5150%
Contains more Vitamin B2 +21.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +512.5%
Contains more Carbs +515%
Contains more Other +700%
Contains more Fats +28.2%
Contains more Water +322.3%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +512.5%
Contains more Carbs +515%
Contains more Other +700%
Contains more Fats +28.2%
Contains more Water +322.3%

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
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Dates Cranberry Opinion
Net carbs 67.03g 12.2g Dates
Protein 2.45g 0.4g Dates
Fats 0.39g 0.5g Cranberry
Carbs 75.03g 12.2g Dates
Calories 282kcal 55kcal Dates
Fructose 19.56g Dates
Sugar 63.35g Cranberry
Fiber 8g Dates
Calcium 39mg 26mg Dates
Iron 1.02mg 0.4mg Dates
Magnesium 43mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg Dates
Sodium 2mg Cranberry
Zinc 0.29mg Dates
Copper 0.206mg Dates
Manganese 0.262mg Dates
Selenium 3µg Dates
Vitamin A 10IU 90IU Cranberry
Vitamin E 0.05mg Dates
Vitamin C 0.4mg 21mg Cranberry
Vitamin B1 0.052mg 0.02mg Dates
Vitamin B2 0.066mg 0.08mg Cranberry
Vitamin B3 1.274mg 0.4mg Dates
Vitamin B5 0.589mg Dates
Vitamin B6 0.165mg Dates
Folate 19µg Dates
Choline 6.3mg Dates
Vitamin K 2.7µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g Cranberry
Monounsaturated Fat 0.036g Dates
Polyunsaturated fat 0.019g Dates

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

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
8%
Cranberry
Minerals Daily Need Coverage Score
29%
Dates
3%
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 richer in vitamins?
Dates
Dates is relatively richer in vitamins
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 Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
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)

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/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.