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
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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 | +266.7% |
| Contains more CalciumCalcium | +212.5% |
| Contains more PotassiumPotassium | +88.8% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +60.7% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +163.6% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +150.9% |
| Contains more SeleniumSelenium | +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 CVitamin C | +87.1% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B3Vitamin B3 | +492.1% |
| Contains more Vitamin B5Vitamin B5 | +11.5% |
| Contains more Vitamin KVitamin K | +56% |
| Contains more FolateFolate | +2000% |
| Contains more CholineCholine | +123.6% |
| Contains more Vitamin AVitamin A | +90.9% |
| Contains more Vitamin E Vitamin E | +51.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +160.9% |
| Contains more FatsFats | +400% |
| Contains more OtherOther | +283.3% |
~equal in
Carbs
~11.97g
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +255.6% |
| Contains more Poly. FatPolyunsaturated fat | +581.8% |
| Contains less Sat. FatSaturated Fat | -57.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +25% |
| Contains more FructoseFructose | +250.7% |
| Contains more GlucoseGlucose | +84.9% |
~equal in
Starch
~0g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 52kcal | 46kcal |
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| Protein | 1.2g | 0.46g |
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| Fats | 0.65g | 0.13g |
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| Vitamin C | 26.2mg | 14mg |
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| Net carbs | 5.44g | 8.37g |
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| Carbs | 11.94g | 11.97g |
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| Magnesium | 22mg | 6mg |
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| Calcium | 25mg | 8mg |
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| Potassium | 151mg | 80mg |
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| Iron | 0.69mg | 0.23mg |
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| Sugar | 4.42g | 4.27g |
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| Fiber | 6.5g | 3.6g |
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| Copper | 0.09mg | 0.056mg |
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| Zinc | 0.42mg | 0.09mg |
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| Phosphorus | 29mg | 11mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 33IU | 63IU |
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| Vitamin A RAE | 2µg | 3µg |
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| Vitamin E | 0.87mg | 1.32mg |
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| Manganese | 0.67mg | 0.267mg |
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| Selenium | 0.2µg | 0.1µg |
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| Vitamin B1 | 0.032mg | 0.012mg |
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| Vitamin B2 | 0.038mg | 0.02mg |
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| Vitamin B3 | 0.598mg | 0.101mg |
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| Vitamin B5 | 0.329mg | 0.295mg |
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| Vitamin B6 | 0.055mg | 0.057mg |
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| Vitamin K | 7.8µg | 5µg |
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| Folate | 21µg | 1µg |
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| Choline | 12.3mg | 5.5mg |
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| Saturated Fat | 0.019g | 0.008g |
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| Monounsaturated Fat | 0.064g | 0.018g |
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| Polyunsaturated fat | 0.375g | 0.055g |
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| Tryptophan | 0.003mg |
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| Threonine | 0.028mg |
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| Isoleucine | 0.033mg |
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| Leucine | 0.053mg |
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| Lysine | 0.039mg |
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| Methionine | 0.003mg |
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| Phenylalanine | 0.036mg |
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| Valine | 0.045mg |
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| Histidine | 0.018mg |
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| Fructose | 2.35g | 0.67g |
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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
16%
10%
Minerals Daily Need Coverage Score
20%
8%
Comparison summary
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Cranberry is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)