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  6. Dried fruit vs. Cranberries

Dried fruit vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between Dried fruit and Cranberries

  • Dried fruit has more Copper, Potassium, Iron, Vitamin E, Vitamin A, Vitamin B3, Fiber, Phosphorus, and Vitamin B6, however, Cranberries are richer in Vitamin C.
  • Dried fruit covers your daily Copper needs 32% more than Cranberries.
  • Cranberries have 60 times less Vitamin A than Dried fruit. Dried fruit has 180µg of Vitamin A, while Cranberries have 3µg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cranberries, raw.

Infographic

Dried fruit vs Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1352.5%
Contains more IronIron +1056.5%
Contains more CopperCopper +512.5%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +545.5%
Contains more SeleniumSelenium +2100%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +13.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +5620.6%
Contains more Vitamin EVitamin E +228%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B3Vitamin B3 +2463.4%
Contains more Vitamin B5Vitamin B5 +74.9%
Contains more Vitamin B6Vitamin B6 +150.9%
Contains more FolateFolate +900%
Contains more CholineCholine +152.7%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin KVitamin K +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +637%
Contains more FatsFats +292.3%
Contains more CarbsCarbs +423.3%
Contains more OtherOther +2041.7%
Contains more WaterWater +182.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
10% 22% 68%
Saturated Fat: Sat. Fat 0.008 g
Monounsaturated Fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated Fat +311.1%
Contains more Poly. FatPolyunsaturated fat +34.5%
Contains less Sat. FatSaturated Fat -52.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 StarchStarch +∞%
Contains more SucroseSucrose +4831.3%
Contains more GlucoseGlucose +861.6%
Contains more FructoseFructose +1761.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Cranberries
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberries Opinion
Calories 241kcal 46kcal Dried fruit
Protein 3.39g 0.46g Dried fruit
Fats 0.51g 0.13g Dried fruit
Vitamin C 1mg 14mg Cranberries
Net carbs 55.34g 8.37g Dried fruit
Carbs 62.64g 11.97g Dried fruit
Magnesium 32mg 6mg Dried fruit
Calcium 55mg 8mg Dried fruit
Potassium 1162mg 80mg Dried fruit
Iron 2.66mg 0.23mg Dried fruit
Sugar 53.44g 4.27g Cranberries
Fiber 7.3g 3.6g Dried fruit
Copper 0.343mg 0.056mg Dried fruit
Zinc 0.39mg 0.09mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 11mg Dried fruit
Sodium 10mg 2mg Cranberries
Vitamin A 3604IU 63IU Dried fruit
Vitamin A 180µg 3µg Dried fruit
Vitamin E 4.33mg 1.32mg Dried fruit
Manganese 0.235mg 0.267mg Cranberries
Selenium 2.2µg 0.1µg Dried fruit
Vitamin B1 0.015mg 0.012mg Dried fruit
Vitamin B2 0.074mg 0.02mg Dried fruit
Vitamin B3 2.589mg 0.101mg Dried fruit
Vitamin B5 0.516mg 0.295mg Dried fruit
Vitamin B6 0.143mg 0.057mg Dried fruit
Vitamin K 3.1µg 5µg Cranberries
Folate 10µg 1µg Dried fruit
Choline 13.9mg 5.5mg Dried fruit
Saturated Fat 0.017g 0.008g Cranberries
Monounsaturated Fat 0.074g 0.018g Dried fruit
Polyunsaturated fat 0.074g 0.055g Dried fruit
Tryptophan 0.016mg 0.003mg Dried fruit
Threonine 0.073mg 0.028mg Dried fruit
Isoleucine 0.063mg 0.033mg Dried fruit
Leucine 0.105mg 0.053mg Dried fruit
Lysine 0.083mg 0.039mg Dried fruit
Methionine 0.015mg 0.003mg Dried fruit
Phenylalanine 0.062mg 0.036mg Dried fruit
Valine 0.078mg 0.045mg Dried fruit
Histidine 0.047mg 0.018mg Dried fruit
Fructose 12.47g 0.67g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
10%
Cranberries
Minerals Daily Need Coverage Score
44%
Dried fruit
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 49.17g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Cranberries
Cranberries is lower in Saturated Fat (difference - 0.009g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Cranberries - 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.