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  6. Garlic vs. Cranberries

Garlic vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between garlic and cranberries

  • Cranberries have less vitamin B6, manganese, copper, selenium, phosphorus, vitamin C, iron, calcium, vitamin B1, and zinc than garlic.
  • Garlic covers your daily need for vitamin B6, 91% more than cranberries.
  • Garlic has 142 times more selenium than cranberries. While garlic has 14.2µg of selenium, cranberries have only 0.1µg.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Garlic, raw and Cranberries, raw.

Infographic

Garlic 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.
Garlic
Garlic
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +316.7%
Contains more CalciumCalcium +2162.5%
Contains more PotassiumPotassium +401.3%
Contains more IronIron +639.1%
Contains more CopperCopper +433.9%
Contains more ZincZinc +1188.9%
Contains more PhosphorusPhosphorus +1290.9%
Contains more ManganeseManganese +526.2%
Contains more SeleniumSelenium +14100%
Contains less SodiumSodium -88.2%

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.
Garlic
Garlic
8
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +122.9%
Contains more Vitamin B1Vitamin B1 +1566.7%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +593.1%
Contains more Vitamin B5Vitamin B5 +102%
Contains more Vitamin B6Vitamin B6 +2066.7%
Contains more FolateFolate +200%
Contains more CholineCholine +321.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1550%
Contains more Vitamin KVitamin K +194.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cranberries DV% diff.
Vitamin B6 1.235mg 0.057mg 91%
Manganese 1.672mg 0.267mg 61%
Copper 0.299mg 0.056mg 27%
Selenium 14.2µg 0.1µg 26%
Phosphorus 153mg 11mg 20%
Vitamin C 31.2mg 14mg 19%
Iron 1.7mg 0.23mg 18%
Calcium 181mg 8mg 17%
Vitamin B1 0.2mg 0.012mg 16%
Protein 6.36g 0.46g 12%
Zinc 1.16mg 0.09mg 10%
Potassium 401mg 80mg 9%
Vitamin E 0.08mg 1.32mg 8%
Vitamin B2 0.11mg 0.02mg 7%
Carbs 33.06g 11.97g 7%
Fiber 2.1g 3.6g 6%
Vitamin B5 0.596mg 0.295mg 6%
Calories 149kcal 46kcal 5%
Magnesium 25mg 6mg 5%
Vitamin B3 0.7mg 0.101mg 4%
Vitamin K 1.7µg 5µg 3%
Choline 23.2mg 5.5mg 3%
Fructose 0.67g 1%
Sodium 17mg 2mg 1%
Fats 0.5g 0.13g 1%
Folate 3µg 1µg 1%
Polyunsaturated fat 0.249g 0.055g 1%
Net carbs 30.96g 8.37g N/A
Sugar 1g 4.27g N/A
Vitamin A 0µg 3µg 0%
Saturated fat 0.089g 0.008g 0%
Monounsaturated fat 0.011g 0.018g 0%
Tryptophan 0.066mg 0.003mg 0%
Threonine 0.157mg 0.028mg 0%
Isoleucine 0.217mg 0.033mg 0%
Leucine 0.308mg 0.053mg 0%
Lysine 0.273mg 0.039mg 0%
Methionine 0.076mg 0.003mg 0%
Phenylalanine 0.183mg 0.036mg 0%
Valine 0.291mg 0.045mg 0%
Histidine 0.113mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 ProteinProtein +1282.6%
Contains more FatsFats +284.6%
Contains more CarbsCarbs +176.2%
Contains more OtherOther +1150%
Contains more WaterWater +49.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 more Poly. FatPolyunsaturated fat +352.7%
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +63.6%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.