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  6. Mango vs. Cranberry

Mango vs. Cranberry — In-Depth Nutrition Comparison

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The main differences between Mango and Cranberry

  • Mango is richer in Vitamin C, Folate, Copper, and Vitamin A RAE, yet Cranberry is richer in Manganese, and Fiber.
  • Daily need coverage for Vitamin C from Mango is 25% higher.
  • Mango contains 43 times more Folate than Cranberry. Mango contains 43µg of Folate, while Cranberry contains 1µg.
  • Cranberry contains less Sugar.

Food types used in this article are Mangos, raw and Cranberries, raw.

Infographic

Mango 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
7
:
2
Cranberry
Cranberry
Contains more Calcium +37.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +110%
Contains less Sodium -50%
Contains more Copper +98.2%
Contains more Selenium +500%
Contains more Iron +43.8%
Contains more Manganese +323.8%
Equal in Zinc - 0.09
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +37.5%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +110%
Contains less Sodium -50%
Contains more Copper +98.2%
Contains more Selenium +500%
Contains more Iron +43.8%
Contains more Manganese +323.8%
Equal in Zinc - 0.09

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.
Mango
Mango
7
:
3
Cranberry
Cranberry
Contains more Vitamin A +1617.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +562.4%
Contains more Vitamin B6 +108.8%
Contains more Folate +4200%
Contains more Vitamin E +46.7%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +19%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +1617.5%
Contains more Vitamin C +160%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +562.4%
Contains more Vitamin B6 +108.8%
Contains more Folate +4200%
Contains more Vitamin E +46.7%
Contains more Vitamin B5 +49.7%
Contains more Vitamin K +19%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
4
:
1
Cranberry
Cranberry
Contains more Protein +78.3%
Contains more Fats +192.3%
Contains more Carbs +25.1%
Contains more Other +200%
Equal in Water - 87.32
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +78.3%
Contains more Fats +192.3%
Contains more Carbs +25.1%
Contains more Other +200%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +677.8%
Contains more Polyunsaturated fat +29.1%
Contains less Saturated Fat -91.3%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +677.8%
Contains more Polyunsaturated fat +29.1%
Contains less Saturated Fat -91.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mango
Mango
2
:
1
Cranberry
Cranberry
Contains more Sucrose +4256.3%
Contains more Fructose +598.5%
Contains more Glucose +71.1%
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cranberry
4% 81% 16%
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 Sucrose +4256.3%
Contains more Fructose +598.5%
Contains more Glucose +71.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Cranberry Opinion
Net carbs 13.38g 8.37g Mango
Protein 0.82g 0.46g Mango
Fats 0.38g 0.13g Mango
Carbs 14.98g 11.97g Mango
Calories 60kcal 46kcal Mango
Fructose 4.68g 0.67g Mango
Sugar 13.66g 4.27g Cranberry
Fiber 1.6g 3.6g Cranberry
Calcium 11mg 8mg Mango
Iron 0.16mg 0.23mg Cranberry
Magnesium 10mg 6mg Mango
Phosphorus 14mg 11mg Mango
Potassium 168mg 80mg Mango
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.09mg
Copper 0.111mg 0.056mg Mango
Manganese 0.063mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Mango
Vitamin A 1082IU 63IU Mango
Vitamin A RAE 54µg 3µg Mango
Vitamin E 0.9mg 1.32mg Cranberry
Vitamin C 36.4mg 14mg Mango
Vitamin B1 0.028mg 0.012mg Mango
Vitamin B2 0.038mg 0.02mg Mango
Vitamin B3 0.669mg 0.101mg Mango
Vitamin B5 0.197mg 0.295mg Cranberry
Vitamin B6 0.119mg 0.057mg Mango
Folate 43µg 1µg Mango
Vitamin K 4.2µg 5µg Cranberry
Tryptophan 0.013mg 0.003mg Mango
Threonine 0.031mg 0.028mg Mango
Isoleucine 0.029mg 0.033mg Cranberry
Leucine 0.05mg 0.053mg Cranberry
Lysine 0.066mg 0.039mg Mango
Methionine 0.008mg 0.003mg Mango
Phenylalanine 0.027mg 0.036mg Cranberry
Valine 0.042mg 0.045mg Cranberry
Histidine 0.019mg 0.018mg Mango
Saturated Fat 0.092g 0.008g Cranberry
Monounsaturated Fat 0.14g 0.018g Mango
Polyunsaturated fat 0.071g 0.055g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Mango
11%
Cranberry
Minerals Daily Need Coverage Score
9%
Mango
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Mango
Mango is relatively richer in minerals
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 9.39g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.084g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 6)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Cranberry - 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.