Kiwi vs. Cranberries — In-Depth Nutrition Comparison
Compare
What are the main differences between Kiwi and Cranberries?
- Kiwi is richer in Vitamin C, Vitamin K, Copper, Potassium, and Folate, while Cranberries are higher in Manganese.
- Kiwi's daily need coverage for Vitamin C is 87% higher.
- Cranberries have 25 times less Folate than Kiwi. Kiwi has 25µg of Folate, while Cranberries have 1µg.
We used Kiwifruit, green, raw and Cranberries, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +183.3% |
| Contains more CalciumCalcium | +325% |
| Contains more PotassiumPotassium | +290% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +132.1% |
| Contains more ZincZinc | +55.6% |
| Contains more PhosphorusPhosphorus | +209.1% |
| Contains more SeleniumSelenium | +100% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +172.4% |
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.
| Contains more Vitamin CVitamin C | +562.1% |
| Contains more Vitamin AVitamin A | +38.1% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +237.6% |
| Contains more Vitamin KVitamin K | +706% |
| Contains more FolateFolate | +2400% |
| Contains more CholineCholine | +41.8% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +147.8% |
| Contains more FatsFats | +300% |
| Contains more CarbsCarbs | +22.5% |
| Contains more OtherOther | +408.3% |
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.029 g
Monounsaturated Fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
Saturated Fat:
Sat. Fat
0.008 g
Monounsaturated Fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated Fat | +161.1% |
| Contains more Poly. FatPolyunsaturated fat | +421.8% |
| Contains less Sat. FatSaturated Fat | -72.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +19.5% |
| Contains more FructoseFructose | +549.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0.16g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 61kcal | 46kcal |
|
| Protein | 1.14g | 0.46g |
|
| Fats | 0.52g | 0.13g |
|
| Vitamin C | 92.7mg | 14mg |
|
| Net carbs | 11.66g | 8.37g |
|
| Carbs | 14.66g | 11.97g |
|
| Magnesium | 17mg | 6mg |
|
| Calcium | 34mg | 8mg |
|
| Potassium | 312mg | 80mg |
|
| Iron | 0.31mg | 0.23mg |
|
| Sugar | 8.99g | 4.27g |
|
| Fiber | 3g | 3.6g |
|
| Copper | 0.13mg | 0.056mg |
|
| Zinc | 0.14mg | 0.09mg |
|
| Phosphorus | 34mg | 11mg |
|
| Sodium | 3mg | 2mg |
|
| Vitamin A | 87IU | 63IU |
|
| Vitamin A | 4µg | 3µg |
|
| Vitamin E | 1.46mg | 1.32mg |
|
| Manganese | 0.098mg | 0.267mg |
|
| Selenium | 0.2µg | 0.1µg |
|
| Vitamin B1 | 0.027mg | 0.012mg |
|
| Vitamin B2 | 0.025mg | 0.02mg |
|
| Vitamin B3 | 0.341mg | 0.101mg |
|
| Vitamin B5 | 0.183mg | 0.295mg |
|
| Vitamin B6 | 0.063mg | 0.057mg |
|
| Vitamin K | 40.3µg | 5µg |
|
| Folate | 25µg | 1µg |
|
| Choline | 7.8mg | 5.5mg |
|
| Saturated Fat | 0.029g | 0.008g |
|
| Monounsaturated Fat | 0.047g | 0.018g |
|
| Polyunsaturated fat | 0.287g | 0.055g |
|
| Tryptophan | 0.015mg | 0.003mg |
|
| Threonine | 0.047mg | 0.028mg |
|
| Isoleucine | 0.051mg | 0.033mg |
|
| Leucine | 0.066mg | 0.053mg |
|
| Lysine | 0.061mg | 0.039mg |
|
| Methionine | 0.024mg | 0.003mg |
|
| Phenylalanine | 0.044mg | 0.036mg |
|
| Valine | 0.057mg | 0.045mg |
|
| Histidine | 0.027mg | 0.018mg |
|
| Fructose | 4.35g | 0.67g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
39%
10%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberries is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 13)
Which food is cheaper?
Cranberries is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)