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Potato vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between potatoes and cranberries

  • Potatoes have more vitamin B6, potassium, iron, phosphorus, vitamin C, vitamin B3, copper, and vitamin B1; however, cranberries are richer in vitamin E and fiber.
  • Potatoes cover your daily vitamin B6 needs 19% more than cranberries.
  • Cranberries have 11 times less vitamin B3 than potatoes. Potatoes have 1.061mg of vitamin B3, while cranberries have 0.101mg.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of cranberries is 45.

Specific food types used in this comparison are Potatoes, flesh and skin, raw and Cranberries, raw.

Infographic

Potato 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.
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 MagnesiumMagnesium +283.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +431.3%
Contains more IronIron +252.2%
Contains more CopperCopper +96.4%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +418.2%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +33.5%

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.
Potato
7
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 +40.7%
Contains more Vitamin B1Vitamin B1 +575%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +950.5%
Contains more Vitamin B6Vitamin B6 +422.8%
Contains more FolateFolate +1400%
Contains more CholineCholine +120%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13100%
Contains more Vitamin KVitamin K +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +345.7%
Contains more CarbsCarbs +46.1%
Contains more OtherOther +833.3%
Contains more FatsFats +44.4%
Contains more WaterWater +10.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
0
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -68%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +31%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1009.7%
Contains more FructoseFructose +157.7%
~equal in Sucrose ~0.16g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Cranberries DV% diff.
Vitamin B6 0.298mg 0.057mg 19%
Potassium 425mg 80mg 10%
Vitamin E 0.01mg 1.32mg 9%
Iron 0.81mg 0.23mg 7%
Phosphorus 57mg 11mg 7%
Vitamin B1 0.081mg 0.012mg 6%
Vitamin C 19.7mg 14mg 6%
Vitamin B3 1.061mg 0.101mg 6%
Fiber 2.1g 3.6g 6%
Copper 0.11mg 0.056mg 6%
Starch 15.29g 0g 6%
Folate 15µg 1µg 4%
Magnesium 23mg 6mg 4%
Vitamin K 2µg 5µg 3%
Protein 2.05g 0.46g 3%
Manganese 0.2mg 0.267mg 3%
Calories 77kcal 46kcal 2%
Carbs 17.49g 11.97g 2%
Zinc 0.3mg 0.09mg 2%
Fructose 0.26g 0.67g 1%
Choline 12.1mg 5.5mg 1%
Selenium 0.4µg 0.1µg 1%
Vitamin B2 0.032mg 0.02mg 1%
Fats 0.09g 0.13g 0%
Net carbs 15.39g 8.37g N/A
Calcium 12mg 8mg 0%
Sugar 0.82g 4.27g N/A
Sodium 6mg 2mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.295mg 0.295mg 0%
Saturated fat 0.025g 0.008g 0%
Monounsaturated fat 0.002g 0.018g 0%
Polyunsaturated fat 0.042g 0.055g 0%
Tryptophan 0.021mg 0.003mg 0%
Threonine 0.067mg 0.028mg 0%
Isoleucine 0.066mg 0.033mg 0%
Leucine 0.098mg 0.053mg 0%
Lysine 0.107mg 0.039mg 0%
Methionine 0.032mg 0.003mg 0%
Phenylalanine 0.081mg 0.036mg 0%
Valine 0.103mg 0.045mg 0%
Histidine 0.035mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Potato
10%
Cranberries
Minerals Daily Need Coverage Score
19%
Potato
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 3.45g)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 41)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.