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Mangosteen vs. Cranberries — In-Depth Nutrition Comparison

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A recap on the differences between mangosteen and cranberries

  • Mangosteen is higher in folate, yet cranberries are higher in vitamin C, fiber, manganese, and vitamin B5.
  • Cranberries cover your daily vitamin C needs 12% more than mangosteen.
  • Mangosteen contains 31 times more folate than cranberries. While mangosteen contains 31µg of folate, cranberries contain only 1µg.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Mangosteen, canned, syrup pack and Cranberries, raw.

Infographic

Mangosteen vs Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
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 +116.7%
Contains more CalciumCalcium +50%
Contains more IronIron +30.4%
Contains more CopperCopper +23.2%
Contains more ZincZinc +133.3%
Contains more PotassiumPotassium +66.7%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +161.8%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 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 +350%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +183.2%
Contains more FolateFolate +3000%
Contains more Vitamin CVitamin C +382.8%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +821.9%
Contains more Vitamin B6Vitamin B6 +216.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mangosteen Cranberries DV% diff.
Vitamin C 2.9mg 14mg 12%
Vitamin E 1.32mg 9%
Folate 31µg 1µg 8%
Fiber 1.8g 3.6g 7%
Manganese 0.102mg 0.267mg 7%
Vitamin B5 0.032mg 0.295mg 5%
Vitamin B1 0.054mg 0.012mg 4%
Vitamin K 5µg 4%
Vitamin B6 0.018mg 0.057mg 3%
Vitamin B2 0.054mg 0.02mg 3%
Carbs 17.91g 11.97g 2%
Magnesium 13mg 6mg 2%
Choline 5.5mg 1%
Vitamin B3 0.286mg 0.101mg 1%
Calories 73kcal 46kcal 1%
Fructose 0.67g 1%
Zinc 0.21mg 0.09mg 1%
Fats 0.58g 0.13g 1%
Copper 0.069mg 0.056mg 1%
Iron 0.3mg 0.23mg 1%
Potassium 48mg 80mg 1%
Protein 0.41g 0.46g 0%
Net carbs 16.11g 8.37g N/A
Calcium 12mg 8mg 0%
Sugar 4.27g N/A
Phosphorus 8mg 11mg 0%
Sodium 7mg 2mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.1µg 0%
Saturated fat 0.008g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 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 FatsFats +346.2%
Contains more CarbsCarbs +49.6%
Contains more OtherOther +33.3%
Contains more ProteinProtein +12.2%
~equal in Water ~87.32g

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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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.