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Dried fruit vs. Cranberries — In-Depth Nutrition Comparison

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Important differences between dried fruit and cranberries

  • Dried fruit has more vitamin A, iron, vitamin B3, and phosphorus; however, cranberries are richer in vitamin C.
  • Dried fruit's daily need coverage for vitamin A is 70% more.
  • Dried fruit contains 7 times more iron than cranberries. Dried fruit contains 2.66mg of iron, while cranberries contain 0.4mg.
  • 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

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 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 +∞%

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 70% 0% 0% 0% 5% 18% 7.5% 0% 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 CholineCholine +∞%
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%
Vitamin E 4.33mg 29%
Fiber 7.3g 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%
Vitamin B5 0.516mg 10%
Manganese 0.235mg 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%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Calcium 55mg 26mg 3%
Folate 10µg 3%
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 OtherOther +1185%
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.