Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Nectarine vs. Cranberry — In-Depth Nutrition Comparison

Compare

Differences between Nectarine and Cranberry

  • Cranberry is higher than Nectarine in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 17% higher.
  • Nectarine has 3 times more Vitamin B3 than Cranberry. While Nectarine has 1.125mg of Vitamin B3, Cranberry has only 0.4mg.

The food types used in this comparison are Nectarines, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Nectarine 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.
Contains more Phosphorus +23.8%
Contains more Calcium +333.3%
Contains more Iron +42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Phosphorus +23.8%
Contains more Calcium +333.3%
Contains more Iron +42.9%

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 A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%
Contains more Vitamin C +288.9%
Contains more Vitamin B2 +196.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 4% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +268.9%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +181.3%
Contains more Vitamin C +288.9%
Contains more Vitamin B2 +196.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +165%
Contains more Other +140%
Contains more Fats +56.3%
Contains more Carbs +15.6%
Equal in Water - 86.7
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +165%
Contains more Other +140%
Contains more Fats +56.3%
Contains more Carbs +15.6%
Equal in Water - 86.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nectarine Cranberry Opinion
Net carbs 8.85g 12.2g Cranberry
Protein 1.06g 0.4g Nectarine
Fats 0.32g 0.5g Cranberry
Carbs 10.55g 12.2g Cranberry
Calories 44kcal 55kcal Cranberry
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Cranberry
Fiber 1.7g Nectarine
Calcium 6mg 26mg Cranberry
Iron 0.28mg 0.4mg Cranberry
Magnesium 9mg Nectarine
Phosphorus 26mg 21mg Nectarine
Potassium 201mg Nectarine
Zinc 0.17mg Nectarine
Copper 0.086mg Nectarine
Manganese 0.054mg Nectarine
Vitamin A 332IU 90IU Nectarine
Vitamin A RAE 17µg Nectarine
Vitamin E 0.77mg Nectarine
Vitamin C 5.4mg 21mg Cranberry
Vitamin B1 0.034mg 0.02mg Nectarine
Vitamin B2 0.027mg 0.08mg Cranberry
Vitamin B3 1.125mg 0.4mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.025mg Nectarine
Folate 5µg Nectarine
Choline 6.2mg Nectarine
Vitamin K 2.2µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Saturated Fat 0.025g Cranberry
Monounsaturated Fat 0.088g Nectarine
Polyunsaturated fat 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
9%
Nectarine
8%
Cranberry
Minerals Daily Need Coverage Score
9%
Nectarine
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Nectarine
Nectarine is relatively richer in minerals
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Nectarine
Nectarine is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.5)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.