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Orange vs. Cranberry — In-Depth Nutrition Comparison

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How are Orange and Cranberry different?

  • Orange is richer in Vitamin C, Folate, and Vitamin B1, while Cranberry is higher in Manganese, and Vitamin E .
  • Orange covers your daily need of Vitamin C 44% more than Cranberry.
  • Orange contains 30 times more Folate than Cranberry. Orange contains 30µg of Folate, while Cranberry contains 1µg.
  • Cranberry is lower in Sugar.

Oranges, raw, all commercial varieties and Cranberries, raw types were used in this article.

Infographic

Orange 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 Calcium +400%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +126.3%
Contains less Sodium -100%
Contains more Selenium +400%
Contains more Iron +130%
Contains more Zinc +28.6%
Contains more Copper +24.4%
Contains more Manganese +968%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 3.8% 7.1% 6% 16% 0% 1.9% 15% 3.3% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.4% 8.6% 4.3% 4.7% 7.1% 0.26% 2.5% 19% 35% 0.55%
Contains more Calcium +400%
Contains more Magnesium +66.7%
Contains more Phosphorus +27.3%
Contains more Potassium +126.3%
Contains less Sodium -100%
Contains more Selenium +400%
Contains more Iron +130%
Contains more Zinc +28.6%
Contains more Copper +24.4%
Contains more Manganese +968%

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.
Orange
8
:
Contains more Vitamin A +257.1%
Contains more Vitamin C +280%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +179.2%
Contains more Folate +2900%
Contains more Choline +52.7%
Contains more Vitamin E +633.3%
Contains more Vitamin B5 +18%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 14% 3.6% 0% 177% 22% 9.2% 5.3% 15% 14% 23% 0% 4.6% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.8% 26% 0% 47% 3% 4.6% 1.9% 18% 13% 0.75% 0% 3% 13%
Contains more Vitamin A +257.1%
Contains more Vitamin C +280%
Contains more Vitamin B1 +625%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +179.2%
Contains more Folate +2900%
Contains more Choline +52.7%
Contains more Vitamin E +633.3%
Contains more Vitamin B5 +18%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104.3%
Contains more Other +266.7%
Equal in Fats - 0.13
Equal in Carbs - 11.97
Equal in Water - 87.32
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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 +104.3%
Contains more Other +266.7%
Equal in Fats - 0.13
Equal in Carbs - 11.97
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +27.8%
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +120%
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +27.8%
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +120%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Cranberry Opinion
Net carbs 9.35g 8.37g Orange
Protein 0.94g 0.46g Orange
Fats 0.12g 0.13g Cranberry
Carbs 11.75g 11.97g Cranberry
Calories 47kcal 46kcal Orange
Fructose 0.67g Cranberry
Sugar 9.35g 4.27g Cranberry
Fiber 2.4g 3.6g Cranberry
Calcium 40mg 8mg Orange
Iron 0.1mg 0.23mg Cranberry
Magnesium 10mg 6mg Orange
Phosphorus 14mg 11mg Orange
Potassium 181mg 80mg Orange
Sodium 0mg 2mg Orange
Zinc 0.07mg 0.09mg Cranberry
Copper 0.045mg 0.056mg Cranberry
Manganese 0.025mg 0.267mg Cranberry
Selenium 0.5µg 0.1µg Orange
Vitamin A 225IU 63IU Orange
Vitamin A RAE 11µg 3µg Orange
Vitamin E 0.18mg 1.32mg Cranberry
Vitamin C 53.2mg 14mg Orange
Vitamin B1 0.087mg 0.012mg Orange
Vitamin B2 0.04mg 0.02mg Orange
Vitamin B3 0.282mg 0.101mg Orange
Vitamin B5 0.25mg 0.295mg Cranberry
Vitamin B6 0.06mg 0.057mg Orange
Folate 30µg 1µg Orange
Choline 8.4mg 5.5mg Orange
Vitamin K 0µg 5µg Cranberry
Tryptophan 0.009mg 0.003mg Orange
Threonine 0.015mg 0.028mg Cranberry
Isoleucine 0.025mg 0.033mg Cranberry
Leucine 0.023mg 0.053mg Cranberry
Lysine 0.047mg 0.039mg Orange
Methionine 0.02mg 0.003mg Orange
Phenylalanine 0.031mg 0.036mg Cranberry
Valine 0.04mg 0.045mg Cranberry
Histidine 0.018mg 0.018mg
Saturated Fat 0.015g 0.008g Cranberry
Monounsaturated Fat 0.023g 0.018g Orange
Polyunsaturated fat 0.025g 0.055g Cranberry

Which food is preferable for your diet?

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

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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
22%
Orange
10%
Cranberry
Minerals Daily Need Coverage Score
7%
Orange
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 5.08g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.