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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" chart 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 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" 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 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 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 6% 0% 0% 70% 5% 19% 8% 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%

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 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
Starch g g
Fructose 19.56g g Dates
Sugar 63.35g g Cranberry
Fiber 8g g Dates
Calcium 39mg 26mg Dates
Iron 1.02mg 0.4mg Dates
Magnesium 43mg mg Dates
Phosphorus 62mg 21mg Dates
Potassium 656mg mg Dates
Sodium 2mg mg Cranberry
Zinc 0.29mg mg Dates
Copper 0.206mg mg Dates
Vitamin A 10IU 90IU Cranberry
Vitamin E 0.05mg mg Dates
Vitamin D 0IU IU Dates
Vitamin D 0µg µg 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 mg Dates
Vitamin B6 0.165mg mg Dates
Folate 19µg µg Dates
Vitamin B12 0µg µg Dates
Vitamin K 2.7µg µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.032g g Cranberry
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g 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

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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
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

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

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.