Mango vs. Cranberry sauce — In-Depth Nutrition Comparison
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What are the differences between mango and cranberry sauce?
- Mango is richer than cranberry sauce in vitamin C, vitamin A, folate, copper, and vitamin B6.
- Mango's daily need coverage for vitamin C is 39% more.
- Mango has 43 times more folate than cranberry sauce. While mango has 43µg of folate, cranberry sauce has only 1µg.
- The amount of sugar in mango is lower.
We used Mangos, raw and Cranberry sauce, canned, sweetened types in this article.
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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +500% |
| Contains more CopperCopper | +326.9% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +50% |
| Contains more IronIron | +156.3% |
| Contains more ManganeseManganese | +15.9% |
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 | +3540% |
| Contains more Vitamin AVitamin A | +2600% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B2Vitamin B2 | +81% |
| Contains more Vitamin B3Vitamin B3 | +569% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +750% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +4200% |
| Contains more CholineCholine | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
0.9 g
Fats:
0.15 g
Carbs:
40.4 g
Water:
58.45 g
Other:
0.1 g
| Contains more FatsFats | +153.3% |
| Contains more WaterWater | +42.8% |
| Contains more OtherOther | +260% |
| Contains more CarbsCarbs | +169.7% |
~equal in
Protein
~0.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +1900% |
| Contains more Poly. FatPolyunsaturated fat | +129% |
| Contains less Sat. FatSaturated fat | -92.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
6.97 g
Glucose:
2.01 g
Fructose:
4.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.1 g
Glucose:
17.45 g
Fructose:
9.75 g
Lactose:
0 g
Maltose:
4.45 g
Galactose:
0 g
| Contains more SucroseSucrose | +6870% |
| Contains more GlucoseGlucose | +768.2% |
| Contains more FructoseFructose | +108.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36.4mg | 1mg | 39% |
| Folate | 43µg | 1µg | 11% |
| Copper | 0.111mg | 0.026mg | 9% |
| Vitamin B6 | 0.119mg | 0.014mg | 8% |
| Carbs | 14.98g | 40.4g | 8% |
| Fructose | 4.68g | 9.75g | 6% |
| Vitamin A | 54µg | 2µg | 6% |
| Calories | 60kcal | 159kcal | 5% |
| Vitamin B5 | 0.197mg | 4% | |
| Potassium | 168mg | 28mg | 4% |
| Vitamin B3 | 0.669mg | 0.1mg | 4% |
| Iron | 0.16mg | 0.41mg | 3% |
| Fiber | 1.6g | 1.1g | 2% |
| Vitamin K | 4.2µg | 1.4µg | 2% |
| Magnesium | 10mg | 2mg | 2% |
| Vitamin B2 | 0.038mg | 0.021mg | 1% |
| Choline | 7.6mg | 3.8mg | 1% |
| Vitamin B1 | 0.028mg | 0.015mg | 1% |
| Zinc | 0.09mg | 0.03mg | 1% |
| Phosphorus | 14mg | 4mg | 1% |
| Calcium | 11mg | 3mg | 1% |
| Protein | 0.82g | 0.9g | 0% |
| Fats | 0.38g | 0.15g | 0% |
| Net carbs | 13.38g | 39.3g | N/A |
| Sugar | 13.66g | 31.75g | N/A |
| Sodium | 1mg | 5mg | 0% |
| Vitamin E | 0.9mg | 0.93mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Manganese | 0.063mg | 0.073mg | 0% |
| Saturated fat | 0.092g | 0.007g | 0% |
| Monounsaturated fat | 0.14g | 0.007g | 0% |
| Polyunsaturated fat | 0.071g | 0.031g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.031mg | 0% | |
| Isoleucine | 0.029mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.042mg | 0% | |
| Histidine | 0.019mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
3%
Minerals Daily Need Coverage Score
9%
4%
Comparison summary
Which food is lower in Sugar?
Mango is lower in Sugar (difference - 18.09g)
Which food contains less Sodium?
Mango contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Mango is relatively richer in minerals
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food is lower in Saturated fat?
Cranberry sauce is lower in Saturated fat (difference - 0.085g)
Which food is lower in glycemic index?
Cranberry sauce is lower in glycemic index (difference - 51)
Which food is cheaper?
Cranberry sauce is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)