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Mango vs Cranberry - In-Depth Nutrition Comparison

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What are the main differences between Mango and Cranberry?

  • Cranberry has less Vitamin C than Mango.
  • Mango's daily need coverage for Vitamin C is 17% higher.

We used Mangos, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +150%
Contains more Calcium +136.4%
Contains more Phosphorus +50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +150%
Contains more Calcium +136.4%
Contains more Phosphorus +50%

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
Mango
11
:
Contains more Vitamin C +73.3%
Contains more Vitamin A +1102.2%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B2 +110.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
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 +73.3%
Contains more Vitamin A +1102.2%
Contains more Vitamin B1 +40%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B2 +110.5%

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.
Mango Cranberry
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mango Cranberry Opinion
Calories 60kcal 55kcal Mango
Protein 0.82g 0.4g Mango
Fats 0.38g 0.5g Cranberry
Vitamin C 36.4mg 21mg Mango
Net carbs 13.38g 12.2g Mango
Carbs 14.98g 12.2g Mango
Cholesterol 0mg mg Cranberry
Vitamin D 0IU IU Mango
Iron 0.16mg 0.4mg Cranberry
Calcium 11mg 26mg Cranberry
Potassium 168mg mg Mango
Magnesium 10mg mg Mango
Sugar 13.66g g Cranberry
Fiber 1.6g g Mango
Copper 0.111mg mg Mango
Zinc 0.09mg mg Mango
Starch g g
Phosphorus 14mg 21mg Cranberry
Sodium 1mg mg Cranberry
Vitamin A 1082IU 90IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0µg µg Mango
Vitamin B1 0.028mg 0.02mg Mango
Vitamin B2 0.038mg 0.08mg Cranberry
Vitamin B3 0.669mg 0.4mg Mango
Vitamin B5 0.197mg mg Mango
Vitamin B6 0.119mg mg Mango
Vitamin B12 0µg µg Mango
Vitamin K 4.2µg µg Mango
Folate 43µg µg Mango
Trans Fat 0g g Cranberry
Saturated Fat 0.092g g Cranberry
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Fructose 4.68g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
9
Cranberry
Mineral Summary Score
10
Mango
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
5%
Mango
2%
Cranberry
Carbohydrates
15%
Mango
12%
Cranberry
Fats
2%
Mango
2%
Cranberry

Comparison summary

Which food is richer in vitamins?
Mango
Mango 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 - 13.66g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.092g)
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 is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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/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.