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Nectarine vs Cranberry - In-Depth Nutrition Comparison

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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" chart 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 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" chart 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 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 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%

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.
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 g Nectarine
Fructose 1.37g g Nectarine
Sugar 7.89g g Cranberry
Fiber 1.7g g Nectarine
Calcium 6mg 26mg Cranberry
Iron 0.28mg 0.4mg Cranberry
Magnesium 9mg mg Nectarine
Phosphorus 26mg 21mg Nectarine
Potassium 201mg mg Nectarine
Sodium 0mg mg Cranberry
Zinc 0.17mg mg Nectarine
Copper 0.086mg mg Nectarine
Vitamin A 332IU 90IU Nectarine
Vitamin E 0.77mg mg Nectarine
Vitamin D 0IU IU Nectarine
Vitamin D 0µg µg 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 mg Nectarine
Vitamin B6 0.025mg mg Nectarine
Folate 5µg µg Nectarine
Vitamin B12 0µg µg Nectarine
Vitamin K 2.2µg µg Nectarine
Tryptophan 0.005mg mg Nectarine
Threonine 0.009mg mg Nectarine
Isoleucine 0.009mg mg Nectarine
Leucine 0.014mg mg Nectarine
Lysine 0.016mg mg Nectarine
Methionine 0.006mg mg Nectarine
Phenylalanine 0.021mg mg Nectarine
Valine 0.013mg mg Nectarine
Histidine 0.008mg mg Nectarine
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.025g g Cranberry
Monounsaturated Fat 0.088g g Nectarine
Polyunsaturated fat 0.113g g 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

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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
10
Nectarine
9
Cranberry
Mineral Summary Score
10
Nectarine
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
6%
Nectarine
2%
Cranberry
Carbohydrates
11%
Nectarine
12%
Cranberry
Fats
1%
Nectarine
2%
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

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. 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.