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Pico de gallo vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between pico de gallo and cranberries

  • Pico de gallo is higher in vitamin A, yet cranberries are higher in vitamin C.
  • Pico de gallo covers your daily sodium needs 20% more than cranberries.
  • Pico de gallo contains 5 times more vitamin A than cranberries. While pico de gallo contains 313IU of vitamin A, cranberries contain only 63IU.
  • The amount of sodium in cranberries is lower.

Food varieties used in this article are PACE, Pico De Gallo and Cranberries, raw.

Infographic

Pico de gallo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -99.6%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +268.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 OtherOther +2083.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +27.6%
~equal in Water ~87.32g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Cranberries DV% diff.
Sodium 469mg 2mg 20%
Fiber 3.6g 14%
Manganese 0.267mg 12%
Vitamin C 3.8mg 14mg 11%
Vitamin E 1.32mg 9%
Vitamin B5 0.295mg 6%
Copper 0.056mg 6%
Vitamin K 5µg 4%
Vitamin B6 0.057mg 4%
Iron 0mg 0.23mg 3%
Phosphorus 11mg 2%
Potassium 80mg 2%
Vitamin B2 0.02mg 2%
Protein 0g 0.46g 1%
Vitamin B3 0.101mg 1%
Choline 5.5mg 1%
Calories 31kcal 46kcal 1%
Vitamin B1 0.012mg 1%
Fructose 0.67g 1%
Zinc 0.09mg 1%
Calcium 0mg 8mg 1%
Magnesium 6mg 1%
Carbs 9.38g 11.97g 1%
Fats 0g 0.13g 0%
Net carbs 9.38g 8.37g N/A
Sugar 6.25g 4.27g N/A
Vitamin A 3µg 0%
Selenium 0.1µg 0%
Folate 1µg 0%
Saturated fat 0g 0.008g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1%
Pico de gallo
10%
Cranberries
Minerals Daily Need Coverage Score
6%
Pico de gallo
8%
Cranberries

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 467mg)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
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. 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.