Raspberry vs. Cranberries — In-Depth Nutrition Comparison
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Significant differences between raspberries and cranberries
- The amount of manganese, vitamin C, fiber, and iron in raspberries is higher than in cranberries.
- Raspberries cover your daily manganese needs 18% more than cranberries.
- Cranberries have 21 times less folate than raspberries. Raspberries have 21µg of folate, while cranberries have 1µg.
- Cranberries have a higher glycemic index. The glycemic index of cranberries is 45, while the glycemic index of raspberries is 26.
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 | +50% |
| Contains more Vitamin EVitamin E | +51.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.67mg | 0.267mg | 18% |
| Vitamin C | 26.2mg | 14mg | 14% |
| Fiber | 6.5g | 3.6g | 12% |
| Iron | 0.69mg | 0.23mg | 6% |
| Folate | 21µg | 1µg | 5% |
| Magnesium | 22mg | 6mg | 4% |
| Copper | 0.09mg | 0.056mg | 4% |
| Phosphorus | 29mg | 11mg | 3% |
| Vitamin B3 | 0.598mg | 0.101mg | 3% |
| Vitamin E | 0.87mg | 1.32mg | 3% |
| Zinc | 0.42mg | 0.09mg | 3% |
| Fructose | 2.35g | 0.67g | 2% |
| Polyunsaturated fat | 0.375g | 0.055g | 2% |
| Vitamin K | 7.8µg | 5µg | 2% |
| Vitamin B1 | 0.032mg | 0.012mg | 2% |
| Potassium | 151mg | 80mg | 2% |
| Calcium | 25mg | 8mg | 2% |
| Fats | 0.65g | 0.13g | 1% |
| Protein | 1.2g | 0.46g | 1% |
| Vitamin B2 | 0.038mg | 0.02mg | 1% |
| Vitamin B5 | 0.329mg | 0.295mg | 1% |
| Choline | 12.3mg | 5.5mg | 1% |
| Calories | 52kcal | 46kcal | 0% |
| Net carbs | 5.44g | 8.37g | N/A |
| Carbs | 11.94g | 11.97g | 0% |
| Sugar | 4.42g | 4.27g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin A | 2µg | 3µg | 0% |
| Selenium | 0.2µg | 0.1µg | 0% |
| Vitamin B6 | 0.055mg | 0.057mg | 0% |
| Saturated fat | 0.019g | 0.008g | 0% |
| Monounsaturated fat | 0.064g | 0.018g | 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
Protein:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| 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
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| 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
Starch:
0 g
Sucrose:
0.2 g
Glucose:
1.86 g
Fructose:
2.35 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 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
