Oatmeal vs. Cranberries — In-Depth Nutrition Comparison
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Differences between oatmeal and cranberries
- Oatmeal has more iron, vitamin B1, vitamin B3, vitamin B6, vitamin B2, manganese, folate, phosphorus, and selenium, while cranberries have more vitamin C.
- Oatmeal's daily need coverage for iron is 72% higher.
- Cranberries contain 50 times less selenium than oatmeal. Oatmeal contains 5µg of selenium, while cranberries contain 0.1µg.
- Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cranberries, raw.
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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 | +333.3% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +2491.3% |
| Contains more CopperCopper | +17.9% |
| Contains more ZincZinc | +588.9% |
| Contains more PhosphorusPhosphorus | +600% |
| Contains more ManganeseManganese | +109% |
| Contains more SeleniumSelenium | +4900% |
| Contains more PotassiumPotassium | +31.1% |
| Contains less SodiumSodium | -95.9% |
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 AVitamin A | +4233.3% |
| Contains more Vitamin B1Vitamin B1 | +2066.7% |
| Contains more Vitamin B2Vitamin B2 | +975% |
| Contains more Vitamin B3Vitamin B3 | +2895% |
| Contains more Vitamin B6Vitamin B6 | +408.8% |
| Contains more FolateFolate | +4300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1785.7% |
| Contains more Vitamin KVitamin K | +1150% |
| Contains more CholineCholine | +17% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +415.2% |
| Contains more FatsFats | +946.2% |
| Contains more OtherOther | +375% |
~equal in
Carbs
~11.97g
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +2072.2% |
| Contains more Poly. FatPolyunsaturated fat | +674.5% |
| Contains less Sat. FatSaturated fat | -96.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +81.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 0.23mg | 72% |
| Vitamin B1 | 0.26mg | 0.012mg | 21% |
| Vitamin B6 | 0.29mg | 0.057mg | 18% |
| Vitamin B3 | 3.025mg | 0.101mg | 18% |
| Vitamin C | 0mg | 14mg | 16% |
| Vitamin B2 | 0.215mg | 0.02mg | 15% |
| Vitamin A | 130µg | 3µg | 14% |
| Manganese | 0.558mg | 0.267mg | 13% |
| Folate | 44µg | 1µg | 11% |
| Selenium | 5µg | 0.1µg | 9% |
| Phosphorus | 77mg | 11mg | 9% |
| Vitamin E | 0.07mg | 1.32mg | 8% |
| Fiber | 1.7g | 3.6g | 8% |
| Calcium | 80mg | 8mg | 7% |
| Magnesium | 26mg | 6mg | 5% |
| Zinc | 0.62mg | 0.09mg | 5% |
| Vitamin K | 0.4µg | 5µg | 4% |
| Protein | 2.37g | 0.46g | 4% |
| Starch | 10.37g | 0g | 4% |
| Sodium | 49mg | 2mg | 2% |
| Fats | 1.36g | 0.13g | 2% |
| Polyunsaturated fat | 0.426g | 0.055g | 2% |
| Monounsaturated fat | 0.391g | 0.018g | 1% |
| Saturated fat | 0.226g | 0.008g | 1% |
| Calories | 68kcal | 46kcal | 1% |
| Fructose | 0g | 0.67g | 1% |
| Copper | 0.066mg | 0.056mg | 1% |
| Potassium | 61mg | 80mg | 1% |
| Carbs | 11.67g | 11.97g | 0% |
| Net carbs | 9.97g | 8.37g | N/A |
| Sugar | 0.46g | 4.27g | N/A |
| Vitamin B5 | 0.317mg | 0.295mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Choline | 4.7mg | 5.5mg | 0% |
| Tryptophan | 0.04mg | 0.003mg | 0% |
| Threonine | 0.083mg | 0.028mg | 0% |
| Isoleucine | 0.105mg | 0.033mg | 0% |
| Leucine | 0.2mg | 0.053mg | 0% |
| Lysine | 0.135mg | 0.039mg | 0% |
| Methionine | 0.04mg | 0.003mg | 0% |
| Phenylalanine | 0.13mg | 0.036mg | 0% |
| Valine | 0.151mg | 0.045mg | 0% |
| Histidine | 0.057mg | 0.018mg | 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
26%
10%
Minerals Daily Need Coverage Score
45%
8%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 3.81g)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.218g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.