Pumpkin vs. Cranberries — In-Depth Nutrition Comparison
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Significant differences between pumpkin and cranberries
- Pumpkin has more vitamin A, copper, potassium, iron, and vitamin B2; however, cranberries are richer in fiber, manganese, and vitamin C.
- Pumpkin covers your daily vitamin A needs 169% more than cranberries.
- Cranberries have 16 times less folate than pumpkin. Pumpkin has 16µg of folate, while cranberries have 1µg.
Specific food types used in this comparison are Pumpkin, raw and Cranberries, raw.
Infographic
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +162.5% |
| Contains more PotassiumPotassium | +325% |
| Contains more IronIron | +247.8% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +255.6% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +200% |
| Contains more ManganeseManganese | +113.6% |
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.
| Contains more Vitamin AVitamin A | +14100% |
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B2Vitamin B2 | +450% |
| Contains more Vitamin B3Vitamin B3 | +494.1% |
| Contains more FolateFolate | +1500% |
| Contains more CholineCholine | +49.1% |
| Contains more Vitamin CVitamin C | +55.6% |
| Contains more Vitamin EVitamin E | +24.5% |
| Contains more Vitamin KVitamin K | +354.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +117.4% |
| Contains more OtherOther | +566.7% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +84.2% |
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
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 | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +38.5% |
| Contains more Poly. FatPolyunsaturated fat | +1000% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 426µg | 3µg | 47% |
| Fiber | 0.5g | 3.6g | 12% |
| Copper | 0.127mg | 0.056mg | 8% |
| Potassium | 340mg | 80mg | 8% |
| Vitamin B2 | 0.11mg | 0.02mg | 7% |
| Iron | 0.8mg | 0.23mg | 7% |
| Vitamin C | 9mg | 14mg | 6% |
| Manganese | 0.125mg | 0.267mg | 6% |
| Phosphorus | 44mg | 11mg | 5% |
| Folate | 16µg | 1µg | 4% |
| Vitamin K | 1.1µg | 5µg | 3% |
| Vitamin B3 | 0.6mg | 0.101mg | 3% |
| Vitamin B1 | 0.05mg | 0.012mg | 3% |
| Carbs | 6.5g | 11.97g | 2% |
| Vitamin E | 1.06mg | 1.32mg | 2% |
| Zinc | 0.32mg | 0.09mg | 2% |
| Protein | 1g | 0.46g | 1% |
| Calories | 26kcal | 46kcal | 1% |
| Fructose | 0.67g | 1% | |
| Calcium | 21mg | 8mg | 1% |
| Magnesium | 12mg | 6mg | 1% |
| Fats | 0.1g | 0.13g | 0% |
| Net carbs | 6g | 8.37g | N/A |
| Sugar | 2.76g | 4.27g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Selenium | 0.3µg | 0.1µg | 0% |
| Vitamin B5 | 0.298mg | 0.295mg | 0% |
| Vitamin B6 | 0.061mg | 0.057mg | 0% |
| Choline | 8.2mg | 5.5mg | 0% |
| Saturated fat | 0.052g | 0.008g | 0% |
| Monounsaturated fat | 0.013g | 0.018g | 0% |
| Polyunsaturated fat | 0.005g | 0.055g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.029mg | 0.028mg | 0% |
| Isoleucine | 0.031mg | 0.033mg | 0% |
| Leucine | 0.046mg | 0.053mg | 0% |
| Lysine | 0.054mg | 0.039mg | 0% |
| Methionine | 0.011mg | 0.003mg | 0% |
| Phenylalanine | 0.032mg | 0.036mg | 0% |
| Valine | 0.035mg | 0.045mg | 0% |
| Histidine | 0.016mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
23%
10%
Minerals Daily Need Coverage Score
16%
8%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 7)
Which food is cheaper?
Cranberries is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)