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Orange vs Cranberry - In-Depth Nutrition Comparison

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Significant differences between Orange and Cranberry

  • Orange is richer than Cranberry in Vitamin C, and Vitamin B1.
  • Orange covers your daily Vitamin C needs 36% more than Cranberry.
  • Orange has 4 times more Vitamin B1 than Cranberry. Orange has 0.087mg of Vitamin B1, while Cranberry has 0.02mg.

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Cranberry, low bush or lingenberry, raw (Alaska Native).

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +53.8%
Contains more Iron +300%
Contains more Phosphorus +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Calcium +53.8%
Contains more Iron +300%
Contains more Phosphorus +50%

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
Orange
10
:
Contains more Vitamin A +150%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +41.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +150%
Contains more Vitamin C +153.3%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +41.8%

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.
Orange Cranberry
Rich in minerals 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
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Orange Cranberry Opinion
Net carbs 9.35g 12.2g Cranberry
Protein 0.94g 0.4g Orange
Fats 0.12g 0.5g Cranberry
Carbs 11.75g 12.2g Cranberry
Calories 47kcal 55kcal Cranberry
Starch g g
Fructose g g
Sugar 9.35g g Cranberry
Fiber 2.4g g Orange
Calcium 40mg 26mg Orange
Iron 0.1mg 0.4mg Cranberry
Magnesium 10mg mg Orange
Phosphorus 14mg 21mg Cranberry
Potassium 181mg mg Orange
Sodium 0mg mg Cranberry
Zinc 0.07mg mg Orange
Copper 0.045mg mg Orange
Vitamin A 225IU 90IU Orange
Vitamin E 0.18mg mg Orange
Vitamin D 0IU IU Orange
Vitamin D 0µg µg Orange
Vitamin C 53.2mg 21mg Orange
Vitamin B1 0.087mg 0.02mg Orange
Vitamin B2 0.04mg 0.08mg Cranberry
Vitamin B3 0.282mg 0.4mg Cranberry
Vitamin B5 0.25mg mg Orange
Vitamin B6 0.06mg mg Orange
Folate 30µg µg Orange
Vitamin B12 0µg µg Orange
Vitamin K 0µg µg Orange
Tryptophan 0.009mg mg Orange
Threonine 0.015mg mg Orange
Isoleucine 0.025mg mg Orange
Leucine 0.023mg mg Orange
Lysine 0.047mg mg Orange
Methionine 0.02mg mg Orange
Phenylalanine 0.031mg mg Orange
Valine 0.04mg mg Orange
Histidine 0.018mg mg Orange
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.015g g Cranberry
Monounsaturated Fat 0.023g g Orange
Polyunsaturated fat 0.025g g Orange

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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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
24
Orange
9
Cranberry
Mineral Summary Score
8
Orange
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%
Orange
2%
Cranberry
Carbohydrates
12%
Orange
12%
Cranberry
Fats
1%
Orange
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Orange
Orange is relatively richer in minerals
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 - 9.35g)
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 - 0.015g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)

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. 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/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.