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  6. Fruit salad vs. Cranberries

Fruit salad vs. Cranberries — In-Depth Nutrition Comparison

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Differences between Fruit salad and Cranberries

  • Fruit salad contains less Vitamin C, Fiber, and Manganese than Cranberries.
  • Cranberries' daily need coverage for Vitamin C is 12% higher.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Cranberries, raw.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 +33.3%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +45%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +27.3%
Contains more CopperCopper +12%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +76.8%
~equal in Iron ~0.23mg

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 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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% 3.8% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +852.4%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +324.2%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +456.6%
Contains more Vitamin B6Vitamin B6 +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.012mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 OtherOther +116.7%
Contains more FatsFats +333.3%
~equal in Protein ~0.46g
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated Fat -50%
Contains more Mono. FatMonounsaturated Fat +260%
Contains more Poly. FatPolyunsaturated fat +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Cranberries
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Cranberries Opinion
Calories 50kcal 46kcal Fruit salad
Protein 0.51g 0.46g Fruit salad
Fats 0.03g 0.13g Cranberries
Vitamin C 3.3mg 14mg Cranberries
Net carbs 12.05g 8.37g Fruit salad
Carbs 13.05g 11.97g Fruit salad
Magnesium 8mg 6mg Fruit salad
Calcium 11mg 8mg Fruit salad
Potassium 116mg 80mg Fruit salad
Iron 0.25mg 0.23mg Fruit salad
Sugar 4.27g Fruit salad
Fiber 1g 3.6g Cranberries
Copper 0.05mg 0.056mg Cranberries
Zinc 0.14mg 0.09mg Fruit salad
Phosphorus 14mg 11mg Fruit salad
Sodium 5mg 2mg Cranberries
Vitamin A 600IU 63IU Fruit salad
Vitamin A 30µg 3µg Fruit salad
Vitamin E 1.32mg Cranberries
Manganese 0.151mg 0.267mg Cranberries
Selenium 0.1µg Cranberries
Vitamin B1 0.011mg 0.012mg Cranberries
Vitamin B2 0.014mg 0.02mg Cranberries
Vitamin B3 0.356mg 0.101mg Fruit salad
Vitamin B5 0.053mg 0.295mg Cranberries
Vitamin B6 0.027mg 0.057mg Cranberries
Vitamin K 5µg Cranberries
Folate 3µg 1µg Fruit salad
Choline 5.5mg Cranberries
Saturated Fat 0.004g 0.008g Fruit salad
Monounsaturated Fat 0.005g 0.018g Cranberries
Polyunsaturated fat 0.011g 0.055g Cranberries
Tryptophan 0.003mg Cranberries
Threonine 0.028mg Cranberries
Isoleucine 0.033mg Cranberries
Leucine 0.053mg Cranberries
Lysine 0.039mg Cranberries
Methionine 0.003mg Cranberries
Phenylalanine 0.036mg Cranberries
Valine 0.045mg Cranberries
Histidine 0.018mg Cranberries
Fructose 0.67g Cranberries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Fruit salad
10%
Cranberries
Minerals Daily Need Coverage Score
8%
Fruit salad
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 4.27g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Fruit salad
Fruit salad is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.