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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.

Infographic

Dried fruit vs Cranberries 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" 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% 60% 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% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberries 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%

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

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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.