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Dried fruit vs. Cranberry — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Cranberry

  • Dried fruit has more Iron, Vitamin B3, and Phosphorus, however, Cranberry is richer in Vitamin C.
  • Dried fruit's daily need coverage for Iron is 28% more.
  • Dried fruit contains 6 times more Vitamin B3 than Cranberry. Dried fruit contains 2.589mg of Vitamin B3, while Cranberry contains 0.4mg.

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 Cranberry 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.
Dried fruit
Dried fruit
9
:
1
Cranberry
Cranberry
Contains more Calcium +111.5%
Contains more Iron +565%
Contains more Phosphorus +238.1%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +111.5%
Contains more Iron +565%
Contains more Phosphorus +238.1%

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.
Dried fruit
Dried fruit
9
:
3
Cranberry
Cranberry
Contains more Vitamin A +3904.4%
Contains more Vitamin B3 +547.3%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Equal in Vitamin B2 - 0.08
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +3904.4%
Contains more Vitamin B3 +547.3%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +33.3%
Equal in Vitamin B2 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Cranberry
Cranberry
Contains more Protein +747.5%
Contains more Carbs +413.4%
Contains more Other +1185%
Contains more Water +180.7%
Equal in Fats - 0.5
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +747.5%
Contains more Carbs +413.4%
Contains more Other +1185%
Contains more Water +180.7%
Equal in Fats - 0.5

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 Cranberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Dried fruit Cranberry Opinion
Net carbs 55.34g 12.2g Dried fruit
Protein 3.39g 0.4g Dried fruit
Fats 0.51g 0.5g Dried fruit
Carbs 62.64g 12.2g Dried fruit
Calories 241kcal 55kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Cranberry
Fiber 7.3g Dried fruit
Calcium 55mg 26mg Dried fruit
Iron 2.66mg 0.4mg Dried fruit
Magnesium 32mg Dried fruit
Phosphorus 71mg 21mg Dried fruit
Potassium 1162mg Dried fruit
Sodium 10mg Cranberry
Zinc 0.39mg Dried fruit
Copper 0.343mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 3604IU 90IU Dried fruit
Vitamin A RAE 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 21mg Cranberry
Vitamin B1 0.015mg 0.02mg Cranberry
Vitamin B2 0.074mg 0.08mg Cranberry
Vitamin B3 2.589mg 0.4mg Dried fruit
Vitamin B5 0.516mg Dried fruit
Vitamin B6 0.143mg Dried fruit
Folate 10µg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Cranberry
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Dried fruit
9%
Cranberry
Minerals Daily Need Coverage Score
44%
Dried fruit
3%
Cranberry

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?
Cranberry
Cranberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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