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  6. Dried fruit vs. Cranberries

Dried fruit vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between dried fruit and cranberries

  • Dried fruit has more iron, carbs, vitamin B3, phosphorus, and protein; however, cranberries are richer in vitamin C.
  • Dried fruit's daily need coverage for iron is 28% more.
  • Dried fruit contains 8 times more protein than cranberries. Dried fruit contains 3.39g of protein, while cranberries contain 0.4g.
  • Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of dried fruit is 31.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Dried fruit vs Cranberries infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +∞%
Contains more IronIron +565%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +238.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin B1Vitamin B1 +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.08mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberries DV% diff.
Copper 0.343mg 38%
Potassium 1162mg 34%
Fiber 7.3g 29%
Vitamin E 4.33mg 29%
Iron 2.66mg 0.4mg 28%
Vitamin C 1mg 21mg 22%
Vitamin A 180µg 20%
Carbs 62.64g 12.2g 17%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.4mg 14%
Vitamin B6 0.143mg 11%
Manganese 0.235mg 10%
Vitamin B5 0.516mg 10%
Calories 241kcal 55kcal 9%
Magnesium 32mg 8%
Phosphorus 71mg 21mg 7%
Protein 3.39g 0.4g 6%
Zinc 0.39mg 4%
Selenium 2.2µg 4%
Calcium 55mg 26mg 3%
Vitamin K 3.1µg 3%
Folate 10µg 3%
Choline 13.9mg 3%
Protein per 100 calories 1.4g 0.73g N/A
Calories per 10 g protein 711kcal 1375kcal N/A
Weight per 100 calories 41g 182g N/A
Fats 0.51g 0.5g 0%
Net carbs 55.34g 12.2g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 0%
Vitamin B1 0.015mg 0.02mg 0%
Vitamin B2 0.074mg 0.08mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.074g 0%
Polyunsaturated fat 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +747.5%
Contains more CarbsCarbs +413.4%
Contains more WaterWater +180.7%
~equal in Fats ~0.5g

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/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.