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Prune vs Cranberry - In-Depth Nutrition Comparison

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Differences between Prune and Cranberry

  • Prune 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.
  • Prune has 5 times more Vitamin B3 than Cranberry. While Prune 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

Prune 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 +65.4%
Contains more Iron +132.5%
Contains more Phosphorus +228.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
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%

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.
Prune 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 Prune Cranberry Opinion
Net carbs 56.78g 12.2g Prune
Protein 2.18g 0.4g Prune
Fats 0.38g 0.5g Cranberry
Carbs 63.88g 12.2g Prune
Calories 240kcal 55kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g g Cranberry
Fiber 7.1g g Prune
Calcium 43mg 26mg Prune
Iron 0.93mg 0.4mg Prune
Magnesium 41mg mg Prune
Phosphorus 69mg 21mg Prune
Potassium 732mg mg Prune
Sodium 2mg mg Cranberry
Zinc 0.44mg mg Prune
Copper 0.281mg mg Prune
Vitamin A 781IU 90IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0IU IU Prune
Vitamin D 0µg µg Prune
Vitamin C 0.6mg 21mg Cranberry
Vitamin B1 0.051mg 0.02mg Prune
Vitamin B2 0.186mg 0.08mg Prune
Vitamin B3 1.882mg 0.4mg Prune
Vitamin B5 0.422mg mg Prune
Vitamin B6 0.205mg mg Prune
Folate 4µg µg Prune
Vitamin B12 0µg µg Prune
Vitamin K 59.5µg µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg mg Cranberry
Trans Fat g g
Saturated Fat 0.088g g Cranberry
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
31
Prune
9
Cranberry
Mineral Summary Score
35
Prune
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
13%
Prune
2%
Cranberry
Carbohydrates
64%
Prune
12%
Cranberry
Fats
2%
Prune
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune 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

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. Prune - 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.