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Kiwifruit vs Cranberry - In-Depth Nutrition Comparison

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How are Kiwifruit and Cranberry different?

  • Kiwifruit is higher than Cranberry in Vitamin C.
  • Kiwifruit covers your daily need of Vitamin C 80% more than Cranberry.

Kiwifruit, green, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types were used in this article.

Infographic

Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Contains more Iron +29%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Calcium +30.8%
Contains more Phosphorus +61.9%
Contains more Iron +29%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +17.3%
Equal in Vitamin A - 90
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +341.4%
Contains more Vitamin B1 +35%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +17.3%
Equal in Vitamin A - 90

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Cranberry
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Kiwifruit Cranberry Opinion
Calories 61kcal 55kcal Kiwifruit
Protein 1.14g 0.4g Kiwifruit
Fats 0.52g 0.5g Kiwifruit
Vitamin C 92.7mg 21mg Kiwifruit
Net carbs 11.66g 12.2g Cranberry
Carbs 14.66g 12.2g Kiwifruit
Cholesterol 0mg mg Cranberry
Vitamin D 0IU IU Kiwifruit
Iron 0.31mg 0.4mg Cranberry
Calcium 34mg 26mg Kiwifruit
Potassium 312mg mg Kiwifruit
Magnesium 17mg mg Kiwifruit
Sugar 8.99g g Cranberry
Fiber 3g g Kiwifruit
Copper 0.13mg mg Kiwifruit
Zinc 0.14mg mg Kiwifruit
Starch 0g g Kiwifruit
Phosphorus 34mg 21mg Kiwifruit
Sodium 3mg mg Cranberry
Vitamin A 87IU 90IU Cranberry
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin B1 0.027mg 0.02mg Kiwifruit
Vitamin B2 0.025mg 0.08mg Cranberry
Vitamin B3 0.341mg 0.4mg Cranberry
Vitamin B5 0.183mg mg Kiwifruit
Vitamin B6 0.063mg mg Kiwifruit
Vitamin B12 0µg µg Kiwifruit
Vitamin K 40.3µg µg Kiwifruit
Folate 25µg µg Kiwifruit
Trans Fat 0g g Cranberry
Saturated Fat 0.029g g Cranberry
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Fructose 4.35g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
9
Cranberry
Mineral Summary Score
15
Kiwifruit
4
Cranberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
2%
Cranberry
Carbohydrates
15%
Kiwifruit
12%
Cranberry
Fats
2%
Kiwifruit
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.