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Raspberry vs. Cranberry — In-Depth Nutrition Comparison

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Significant differences between Raspberry and Cranberry

  • The amount of Manganese, Vitamin C, Fiber, and Iron in Raspberry is higher than in Cranberry.
  • Raspberry covers your daily Manganese needs 18% more than Cranberry.
  • Cranberry has 21 times less Folate than Raspberry. Raspberry has 21µg of Folate, while Cranberry has 1µg.

Specific food types used in this comparison are Raspberries, raw and Cranberries, raw.

Infographic

Raspberry vs Cranberry 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.
Contains more Calcium +212.5%
Contains more Iron +200%
Contains more Magnesium +266.7%
Contains more Phosphorus +163.6%
Contains more Potassium +88.8%
Contains less Sodium -50%
Contains more Zinc +366.7%
Contains more Copper +60.7%
Contains more Manganese +150.9%
Contains more Selenium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +212.5%
Contains more Iron +200%
Contains more Magnesium +266.7%
Contains more Phosphorus +163.6%
Contains more Potassium +88.8%
Contains less Sodium -50%
Contains more Zinc +366.7%
Contains more Copper +60.7%
Contains more Manganese +150.9%
Contains more Selenium +100%

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 C +87.1%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +492.1%
Contains more Vitamin B5 +11.5%
Contains more Folate +2000%
Contains more Choline +123.6%
Contains more Vitamin K +56%
Contains more Vitamin A +90.9%
Contains more Vitamin E +51.7%
Equal in Vitamin B6 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 3% 13%
Contains more Vitamin C +87.1%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +492.1%
Contains more Vitamin B5 +11.5%
Contains more Folate +2000%
Contains more Choline +123.6%
Contains more Vitamin K +56%
Contains more Vitamin A +90.9%
Contains more Vitamin E +51.7%
Equal in Vitamin B6 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +160.9%
Contains more Fats +400%
Contains more Other +283.3%
Equal in Carbs - 11.97
Equal in Water - 87.32
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 Protein +160.9%
Contains more Fats +400%
Contains more Other +283.3%
Equal in Carbs - 11.97
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +255.6%
Contains more Polyunsaturated fat +581.8%
Contains less Saturated Fat -57.9%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +255.6%
Contains more Polyunsaturated fat +581.8%
Contains less Saturated Fat -57.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +25%
Contains more Fructose +250.7%
Contains more Glucose +84.9%
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 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 Sucrose +25%
Contains more Fructose +250.7%
Contains more Glucose +84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Cranberry Opinion
Net carbs 5.44g 8.37g Cranberry
Protein 1.2g 0.46g Raspberry
Fats 0.65g 0.13g Raspberry
Carbs 11.94g 11.97g Cranberry
Calories 52kcal 46kcal Raspberry
Fructose 2.35g 0.67g Raspberry
Sugar 4.42g 4.27g Cranberry
Fiber 6.5g 3.6g Raspberry
Calcium 25mg 8mg Raspberry
Iron 0.69mg 0.23mg Raspberry
Magnesium 22mg 6mg Raspberry
Phosphorus 29mg 11mg Raspberry
Potassium 151mg 80mg Raspberry
Sodium 1mg 2mg Raspberry
Zinc 0.42mg 0.09mg Raspberry
Copper 0.09mg 0.056mg Raspberry
Manganese 0.67mg 0.267mg Raspberry
Selenium 0.2µg 0.1µg Raspberry
Vitamin A 33IU 63IU Cranberry
Vitamin A RAE 2µg 3µg Cranberry
Vitamin E 0.87mg 1.32mg Cranberry
Vitamin C 26.2mg 14mg Raspberry
Vitamin B1 0.032mg 0.012mg Raspberry
Vitamin B2 0.038mg 0.02mg Raspberry
Vitamin B3 0.598mg 0.101mg Raspberry
Vitamin B5 0.329mg 0.295mg Raspberry
Vitamin B6 0.055mg 0.057mg Cranberry
Folate 21µg 1µg Raspberry
Choline 12.3mg 5.5mg Raspberry
Vitamin K 7.8µg 5µg Raspberry
Tryptophan 0.003mg Cranberry
Threonine 0.028mg Cranberry
Isoleucine 0.033mg Cranberry
Leucine 0.053mg Cranberry
Lysine 0.039mg Cranberry
Methionine 0.003mg Cranberry
Phenylalanine 0.036mg Cranberry
Valine 0.045mg Cranberry
Histidine 0.018mg Cranberry
Saturated Fat 0.019g 0.008g Cranberry
Monounsaturated Fat 0.064g 0.018g Raspberry
Polyunsaturated fat 0.375g 0.055g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Raspberry
10%
Cranberry
Minerals Daily Need Coverage Score
20%
Raspberry
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.7)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Cranberry - 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.