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Raisin vs Cranberry - In-Depth Nutrition Comparison

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How are Raisin and Cranberry different?

  • Raisin is richer in Iron, Phosphorus, and Vitamin B1, while Cranberry is higher in Vitamin C.
  • Cranberry covers your daily need of Vitamin C 21% more than Raisin.
  • Raisin contains 5 times more Vitamin B1 than Cranberry. Raisin contains 0.106mg of Vitamin B1, while Cranberry contains 0.02mg.

Raisins, seedless and Cranberry, low bush or lingenberry, raw (Alaska Native) types were used in this article.

Infographic

Raisin vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +370%
Contains more Calcium +92.3%
Contains more Phosphorus +381%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +370%
Contains more Calcium +92.3%
Contains more Phosphorus +381%

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
Raisin
10
:
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +91.5%
Contains more Vitamin C +813%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +430%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +91.5%
Contains more Vitamin C +813%
Contains more Vitamin A +∞%

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.
Raisin Cranberry
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Raisin Cranberry Opinion
Calories 299kcal 55kcal Raisin
Protein 3.07g 0.4g Raisin
Fats 0.46g 0.5g Cranberry
Vitamin C 2.3mg 21mg Cranberry
Net carbs 75.48g 12.2g Raisin
Carbs 79.18g 12.2g Raisin
Cholesterol 0mg mg Cranberry
Vitamin D 0IU IU Raisin
Iron 1.88mg 0.4mg Raisin
Calcium 50mg 26mg Raisin
Potassium 749mg mg Raisin
Magnesium 32mg mg Raisin
Sugar 59.19g g Cranberry
Fiber 3.7g g Raisin
Copper 0.318mg mg Raisin
Zinc 0.22mg mg Raisin
Starch 2.7g g Raisin
Phosphorus 101mg 21mg Raisin
Sodium 11mg mg Cranberry
Vitamin A 0IU 90IU Cranberry
Vitamin E 0.12mg mg Raisin
Vitamin D 0µg µg Raisin
Vitamin B1 0.106mg 0.02mg Raisin
Vitamin B2 0.125mg 0.08mg Raisin
Vitamin B3 0.766mg 0.4mg Raisin
Vitamin B5 0.095mg mg Raisin
Vitamin B6 0.174mg mg Raisin
Vitamin B12 0µg µg Raisin
Vitamin K 3.5µg µg Raisin
Folate 5µg µg Raisin
Trans Fat 0g g Cranberry
Saturated Fat 0.058g g Cranberry
Monounsaturated Fat 0.051g g Raisin
Polyunsaturated fat 0.037g g Raisin
Tryptophan 0.05mg mg Raisin
Threonine 0.077mg mg Raisin
Isoleucine 0.057mg mg Raisin
Leucine 0.096mg mg Raisin
Lysine 0.084mg mg Raisin
Methionine 0.021mg mg Raisin
Phenylalanine 0.065mg mg Raisin
Valine 0.083mg mg Raisin
Histidine 0.072mg mg Raisin
Fructose 29.68g g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12
Raisin
9
Cranberry
Mineral Summary Score
41
Raisin
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
18%
Raisin
2%
Cranberry
Carbohydrates
79%
Raisin
12%
Cranberry
Fats
2%
Raisin
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.