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Prunes vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Prunes and Cranberry

  • Prunes is higher in Vitamin B3, Vitamin B2, Phosphorus, and Iron, however, Cranberry is richer in Vitamin C.
  • Cranberry's daily need coverage for Vitamin C is 23% higher.
  • Prunes has 5 times more Vitamin B3 than Cranberry. While Prunes has 1.882mg of Vitamin B3, Cranberry has only 0.4mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Prunes 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 +65.4%
Contains more Iron +132.5%
Contains more Phosphorus +228.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +65.4%
Contains more Iron +132.5%
Contains more Phosphorus +228.6%

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.
Prunes
11
:
Contains more Vitamin A +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%
Contains more Vitamin C +3400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +767.8%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +370.5%
Contains more Vitamin C +3400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +445%
Contains more Carbs +423.6%
Contains more Other +1220%
Contains more Fats +31.6%
Contains more Water +180.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +445%
Contains more Carbs +423.6%
Contains more Other +1220%
Contains more Fats +31.6%
Contains more Water +180.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cranberry
Rich in minerals ok
Lower in Glycemic Index 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

All nutrients comparison - raw data values

Nutrient Prunes Cranberry Opinion
Net carbs 56.78g 12.2g Prunes
Protein 2.18g 0.4g Prunes
Fats 0.38g 0.5g Cranberry
Carbs 63.88g 12.2g Prunes
Calories 240kcal 55kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Cranberry
Fiber 7.1g Prunes
Calcium 43mg 26mg Prunes
Iron 0.93mg 0.4mg Prunes
Magnesium 41mg Prunes
Phosphorus 69mg 21mg Prunes
Potassium 732mg Prunes
Sodium 2mg Cranberry
Zinc 0.44mg Prunes
Copper 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 90IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 21mg Cranberry
Vitamin B1 0.051mg 0.02mg Prunes
Vitamin B2 0.186mg 0.08mg Prunes
Vitamin B3 1.882mg 0.4mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Cranberry
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

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

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
31%
Prunes
9%
Cranberry
Minerals Daily Need Coverage Score
32%
Prunes
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
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 - 0.088g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.