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Orange vs. Cranberries — In-Depth Nutrition Comparison

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How are oranges and cranberries different?

  • Oranges are richer in vitamin C, folate, and vitamin B1, while cranberries are higher in manganese and vitamin E.
  • Oranges cover your daily need for vitamin C, 44% more than cranberries.
  • Oranges contain 30 times more folate than cranberries. Oranges contain 30µg of folate, while cranberries contain 1µg.
  • Cranberries are lower in sugar.

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

Infographic

Orange vs Cranberries 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.
Orange
Orange
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +126.3%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +400%
Contains more IronIron +130%
Contains more CopperCopper +24.4%
Contains more ZincZinc +28.6%
Contains more ManganeseManganese +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
Orange
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +280%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +625%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +179.2%
Contains more FolateFolate +2900%
Contains more CholineCholine +52.7%
Contains more Vitamin EVitamin E +633.3%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Cranberries DV% diff.
Vitamin C 53.2mg 14mg 44%
Manganese 0.025mg 0.267mg 11%
Vitamin E 0.18mg 1.32mg 8%
Folate 30µg 1µg 7%
Vitamin B1 0.087mg 0.012mg 6%
Fiber 2.4g 3.6g 5%
Vitamin K 0µg 5µg 4%
Calcium 40mg 8mg 3%
Potassium 181mg 80mg 3%
Iron 0.1mg 0.23mg 2%
Vitamin B2 0.04mg 0.02mg 2%
Choline 8.4mg 5.5mg 1%
Vitamin B5 0.25mg 0.295mg 1%
Vitamin B3 0.282mg 0.101mg 1%
Protein 0.94g 0.46g 1%
Selenium 0.5µg 0.1µg 1%
Fructose 0.67g 1%
Vitamin A 11µg 3µg 1%
Copper 0.045mg 0.056mg 1%
Magnesium 10mg 6mg 1%
Calories 47kcal 46kcal 0%
Fats 0.12g 0.13g 0%
Carbs 11.75g 11.97g 0%
Net carbs 9.35g 8.37g N/A
Sugar 9.35g 4.27g N/A
Zinc 0.07mg 0.09mg 0%
Phosphorus 14mg 11mg 0%
Sodium 0mg 2mg 0%
Vitamin B6 0.06mg 0.057mg 0%
Saturated fat 0.015g 0.008g 0%
Monounsaturated fat 0.023g 0.018g 0%
Polyunsaturated fat 0.025g 0.055g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.015mg 0.028mg 0%
Isoleucine 0.025mg 0.033mg 0%
Leucine 0.023mg 0.053mg 0%
Lysine 0.047mg 0.039mg 0%
Methionine 0.02mg 0.003mg 0%
Phenylalanine 0.031mg 0.036mg 0%
Valine 0.04mg 0.045mg 0%
Histidine 0.018mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
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 ProteinProtein +104.3%
Contains more OtherOther +266.7%
~equal in Fats ~0.13g
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
10% 22% 68%
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 +27.8%
Contains less Sat. FatSaturated fat -46.7%
Contains more Poly. FatPolyunsaturated fat +120%

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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. Cranberries - 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.