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Fruit salad vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and cranberries

  • Fruit salad has more vitamin A, while cranberries have more vitamin C and vitamin B2.
  • Cranberries cover your daily need for vitamin C, 20% more than fruit salad.
  • Fruit salad contains 7 times more vitamin A than cranberries. While fruit salad contains 600IU of vitamin A, cranberries contain only 90IU.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Fruit salad 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 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 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +136.4%
Contains more IronIron +60%
Contains more PhosphorusPhosphorus +50%
~equal in Selenium ~µg

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% 10% 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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +536.4%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +471.4%
Contains more Vitamin B3Vitamin B3 +12.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Cranberries DV% diff.
Vitamin C 3.3mg 21mg 20%
Manganese 0.151mg 7%
Copper 0.05mg 6%
Vitamin B2 0.014mg 0.08mg 5%
Fiber 1g 4%
Vitamin A 30µg 3%
Potassium 116mg 3%
Calcium 11mg 26mg 2%
Iron 0.25mg 0.4mg 2%
Magnesium 8mg 2%
Vitamin B6 0.027mg 2%
Vitamin B1 0.011mg 0.02mg 1%
Zinc 0.14mg 1%
Vitamin B5 0.053mg 1%
Folate 3µg 1%
Fats 0.03g 0.5g 1%
Phosphorus 14mg 21mg 1%
Calories 50kcal 55kcal 0%
Protein 0.51g 0.4g 0%
Carbs 13.05g 12.2g 0%
Net carbs 12.05g 12.2g N/A
Sodium 5mg 0%
Vitamin B3 0.356mg 0.4mg 0%
Saturated fat 0.004g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.011g 0%

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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +27.5%
Contains more OtherOther +30%
Contains more FatsFats +1566.7%
~equal in Carbs ~12.2g
~equal in Water ~86.7g

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/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.