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  6. Oatmeal vs. Cranberry

Oatmeal vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Oatmeal and Cranberry

  • Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B2, Vitamin A RAE, Manganese, Folate, and Phosphorus, while Cranberry has more Vitamin C.
  • Oatmeal's daily need coverage for Iron is 72% higher.
  • Cranberry contains 44 times less Folate than Oatmeal. Oatmeal contains 44µg of Folate, while Cranberry contains 1µg.

The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cranberries, raw.

Infographic

Oatmeal 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.
Oatmeal
Oatmeal
8
:
2
Cranberry
Cranberry
Contains more Calcium +900%
Contains more Iron +2491.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +600%
Contains more Zinc +588.9%
Contains more Copper +17.9%
Contains more Manganese +109%
Contains more Selenium +4900%
Contains more Potassium +31.1%
Contains less Sodium -95.9%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +900%
Contains more Iron +2491.3%
Contains more Magnesium +333.3%
Contains more Phosphorus +600%
Contains more Zinc +588.9%
Contains more Copper +17.9%
Contains more Manganese +109%
Contains more Selenium +4900%
Contains more Potassium +31.1%
Contains less Sodium -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.
Oatmeal
Oatmeal
7
:
3
Cranberry
Cranberry
Contains more Vitamin A +587.3%
Contains more Vitamin B1 +2066.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +2895%
Contains more Vitamin B6 +408.8%
Contains more Folate +4300%
Contains more Vitamin E +1785.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +1150%
Equal in Vitamin B5 - 0.295
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +587.3%
Contains more Vitamin B1 +2066.7%
Contains more Vitamin B2 +975%
Contains more Vitamin B3 +2895%
Contains more Vitamin B6 +408.8%
Contains more Folate +4300%
Contains more Vitamin E +1785.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +1150%
Equal in Vitamin B5 - 0.295

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Cranberry
Cranberry
Contains more Protein +415.2%
Contains more Fats +946.2%
Contains more Other +375%
Equal in Carbs - 11.97
Equal in Water - 87.32
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +415.2%
Contains more Fats +946.2%
Contains more Other +375%
Equal in Carbs - 11.97
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +2072.2%
Contains more Polyunsaturated fat +674.5%
Contains less Saturated Fat -96.5%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +2072.2%
Contains more Polyunsaturated fat +674.5%
Contains less Saturated Fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +81.3%
Contains more Galactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Cranberry
4% 81% 16%
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 Starch +∞%
Contains more Sucrose +81.3%
Contains more Galactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Cranberry Opinion
Net carbs 9.97g 8.37g Oatmeal
Protein 2.37g 0.46g Oatmeal
Fats 1.36g 0.13g Oatmeal
Carbs 11.67g 11.97g Cranberry
Calories 68kcal 46kcal Oatmeal
Starch 10.37g 0g Oatmeal
Fructose 0g 0.67g Cranberry
Sugar 0.46g 4.27g Oatmeal
Fiber 1.7g 3.6g Cranberry
Calcium 80mg 8mg Oatmeal
Iron 5.96mg 0.23mg Oatmeal
Magnesium 26mg 6mg Oatmeal
Phosphorus 77mg 11mg Oatmeal
Potassium 61mg 80mg Cranberry
Sodium 49mg 2mg Cranberry
Zinc 0.62mg 0.09mg Oatmeal
Copper 0.066mg 0.056mg Oatmeal
Manganese 0.558mg 0.267mg Oatmeal
Selenium 5µg 0.1µg Oatmeal
Vitamin A 433IU 63IU Oatmeal
Vitamin A RAE 130µg 3µg Oatmeal
Vitamin E 0.07mg 1.32mg Cranberry
Vitamin C 0mg 14mg Cranberry
Vitamin B1 0.26mg 0.012mg Oatmeal
Vitamin B2 0.215mg 0.02mg Oatmeal
Vitamin B3 3.025mg 0.101mg Oatmeal
Vitamin B5 0.317mg 0.295mg Oatmeal
Vitamin B6 0.29mg 0.057mg Oatmeal
Folate 44µg 1µg Oatmeal
Vitamin K 0.4µg 5µg Cranberry
Tryptophan 0.04mg 0.003mg Oatmeal
Threonine 0.083mg 0.028mg Oatmeal
Isoleucine 0.105mg 0.033mg Oatmeal
Leucine 0.2mg 0.053mg Oatmeal
Lysine 0.135mg 0.039mg Oatmeal
Methionine 0.04mg 0.003mg Oatmeal
Phenylalanine 0.13mg 0.036mg Oatmeal
Valine 0.151mg 0.045mg Oatmeal
Histidine 0.057mg 0.018mg Oatmeal
Trans Fat 0.003g 0g Cranberry
Saturated Fat 0.226g 0.008g Cranberry
Monounsaturated Fat 0.391g 0.018g Oatmeal
Polyunsaturated fat 0.426g 0.055g Oatmeal

Which food is preferable for your diet?

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

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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
27%
Oatmeal
11%
Cranberry
Minerals Daily Need Coverage Score
45%
Oatmeal
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.81g)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.218g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 34)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.