Dried fruit vs. Cranberries — In-Depth Nutrition Comparison
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Significant differences between dried fruit and cranberries
- Dried fruit has more vitamin A, copper, potassium, iron, vitamin E, vitamin B3, fiber, phosphorus, and vitamin B6; however, cranberries are richer in vitamin C.
- Dried fruit covers your daily vitamin A needs 71% more than cranberries.
- Cranberries have 26 times less vitamin B3 than dried fruit. Dried fruit has 2.589mg of vitamin B3, while cranberries have 0.101mg.
- Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of dried fruit is 31.
Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Cranberries, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin AVitamin A | +5900% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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
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
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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 1162mg | 80mg | 32% |
| Copper | 0.343mg | 0.056mg | 32% |
| Iron | 2.66mg | 0.23mg | 30% |
| Vitamin A | 180µg | 3µg | 20% |
| Vitamin E | 4.33mg | 1.32mg | 20% |
| Carbs | 62.64g | 11.97g | 17% |
| Vitamin B3 | 2.589mg | 0.101mg | 16% |
| Fructose | 12.47g | 0.67g | 15% |
| Fiber | 7.3g | 3.6g | 15% |
| Vitamin C | 1mg | 14mg | 14% |
| Calories | 241kcal | 46kcal | 10% |
| Phosphorus | 71mg | 11mg | 9% |
| Vitamin B6 | 0.143mg | 0.057mg | 7% |
| Magnesium | 32mg | 6mg | 6% |
| Protein | 3.39g | 0.46g | 6% |
| Calcium | 55mg | 8mg | 5% |
| Selenium | 2.2µg | 0.1µg | 4% |
| Vitamin B2 | 0.074mg | 0.02mg | 4% |
| Vitamin B5 | 0.516mg | 0.295mg | 4% |
| Zinc | 0.39mg | 0.09mg | 3% |
| Vitamin K | 3.1µg | 5µg | 2% |
| Choline | 13.9mg | 5.5mg | 2% |
| Folate | 10µg | 1µg | 2% |
| Manganese | 0.235mg | 0.267mg | 1% |
| Fats | 0.51g | 0.13g | 1% |
| Net carbs | 55.34g | 8.37g | N/A |
| Sugar | 53.44g | 4.27g | N/A |
| Starch | 0.35g | 0g | 0% |
| Sodium | 10mg | 2mg | 0% |
| Vitamin B1 | 0.015mg | 0.012mg | 0% |
| Saturated fat | 0.017g | 0.008g | 0% |
| Monounsaturated fat | 0.074g | 0.018g | 0% |
| Polyunsaturated fat | 0.074g | 0.055g | 0% |
| Tryptophan | 0.016mg | 0.003mg | 0% |
| Threonine | 0.073mg | 0.028mg | 0% |
| Isoleucine | 0.063mg | 0.033mg | 0% |
| Leucine | 0.105mg | 0.053mg | 0% |
| Lysine | 0.083mg | 0.039mg | 0% |
| Methionine | 0.015mg | 0.003mg | 0% |
| Phenylalanine | 0.062mg | 0.036mg | 0% |
| Valine | 0.078mg | 0.045mg | 0% |
| Histidine | 0.047mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
10%
Minerals Daily Need Coverage Score
44%
8%
Comparison summary
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 49.17g)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.009g)
Which food is cheaper?
Cranberries is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)