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Pork jowl vs. Cranberries — In-Depth Nutrition Comparison

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Summary of differences between pork jowl and cranberries

  • Pork jowl has more vitamin B12, vitamin B1, vitamin B3, vitamin B2, and phosphorus; however, cranberries are higher in vitamin C, fiber, and manganese.
  • Pork jowl covers your daily need for saturated fat, 126% more than cranberries.
  • Cranberries have less cholesterol.
  • The glycemic index of cranberries is higher.

These are the specific foods used in this comparison Pork, fresh, variety meats and by-products, jowl, raw and Cranberries, raw.

Infographic

Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 PotassiumPotassium +85%
Contains more IronIron +82.6%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +681.8%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more CopperCopper +40%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +5240%

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 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 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 B1Vitamin B1 +3116.7%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +4390.1%
Contains more Vitamin B6Vitamin B6 +57.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +355.2%
Contains more Vitamin B5Vitamin B5 +18%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Folate ~1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 +1287%
Contains more FatsFats +53446.2%
Contains more OtherOther +1416.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +293.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +182622.2%
Contains more Poly. FatPolyunsaturated fat +14645.5%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Cranberries DV% diff.
Saturated fat 25.26g 0.008g 115%
Fats 69.61g 0.13g 107%
Monounsaturated fat 32.89g 0.018g 82%
Polyunsaturated fat 8.11g 0.055g 54%
Vitamin B12 0.82µg 0µg 34%
Vitamin B1 0.386mg 0.012mg 31%
Calories 655kcal 46kcal 30%
Cholesterol 90mg 0mg 30%
Vitamin B3 4.535mg 0.101mg 28%
Vitamin B2 0.236mg 0.02mg 17%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Protein 6.38g 0.46g 12%
Phosphorus 86mg 11mg 11%
Manganese 0.005mg 0.267mg 11%
Vitamin E 0.29mg 1.32mg 7%
Zinc 0.84mg 0.09mg 7%
Vitamin K 5µg 4%
Carbs 0g 11.97g 4%
Selenium 1.5µg 0.1µg 3%
Vitamin B6 0.09mg 0.057mg 3%
Copper 0.04mg 0.056mg 2%
Iron 0.42mg 0.23mg 2%
Potassium 148mg 80mg 2%
Choline 5.5mg 1%
Magnesium 3mg 6mg 1%
Fructose 0.67g 1%
Sodium 25mg 2mg 1%
Vitamin B5 0.25mg 0.295mg 1%
Net carbs 0g 8.37g N/A
Calcium 4mg 8mg 0%
Sugar 0g 4.27g N/A
Vitamin A 3µg 3µg 0%
Folate 1µg 1µg 0%
Tryptophan 0.021mg 0.003mg 0%
Threonine 0.21mg 0.028mg 0%
Isoleucine 0.168mg 0.033mg 0%
Leucine 0.446mg 0.053mg 0%
Lysine 0.528mg 0.039mg 0%
Methionine 0.095mg 0.003mg 0%
Phenylalanine 0.239mg 0.036mg 0%
Valine 0.305mg 0.045mg 0%
Histidine 0.072mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
10%
Cranberries
Minerals Daily Need Coverage Score
12%
Pork jowl
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 45)
Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 25.252g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.