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Raspberry vs Cranberry - In-Depth Nutrition Comparison

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Important differences between Raspberry and Cranberry

  • Raspberry has more Vitamin C than Cranberry.

The food varieties used in the comparison are Raspberries, raw and Cranberry, low bush or lingenberry, raw (Alaska Native).

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +72.5%
Contains more Phosphorus +38.1%
Equal in Calcium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
Contains more Iron +72.5%
Contains more Phosphorus +38.1%
Equal in Calcium - 26

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
:
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +49.5%
Contains more Vitamin A +172.7%
Contains more Vitamin B2 +110.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +24.8%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +49.5%
Contains more Vitamin A +172.7%
Contains more Vitamin B2 +110.5%

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

All nutrients comparison - raw data values

Nutrient Raspberry Cranberry Opinion
Net carbs 5.44g 12.2g Cranberry
Protein 1.2g 0.4g Raspberry
Fats 0.65g 0.5g Raspberry
Carbs 11.94g 12.2g Cranberry
Calories 52kcal 55kcal Cranberry
Starch 0g g Raspberry
Fructose 2.35g g Raspberry
Sugar 4.42g g Cranberry
Fiber 6.5g g Raspberry
Calcium 25mg 26mg Cranberry
Iron 0.69mg 0.4mg Raspberry
Magnesium 22mg mg Raspberry
Phosphorus 29mg 21mg Raspberry
Potassium 151mg mg Raspberry
Sodium 1mg mg Cranberry
Zinc 0.42mg mg Raspberry
Copper 0.09mg mg Raspberry
Vitamin A 33IU 90IU Cranberry
Vitamin E 0.87mg mg Raspberry
Vitamin D 0IU IU Raspberry
Vitamin D 0µg µg Raspberry
Vitamin C 26.2mg 21mg Raspberry
Vitamin B1 0.032mg 0.02mg Raspberry
Vitamin B2 0.038mg 0.08mg Cranberry
Vitamin B3 0.598mg 0.4mg Raspberry
Vitamin B5 0.329mg mg Raspberry
Vitamin B6 0.055mg mg Raspberry
Folate 21µg µg Raspberry
Vitamin B12 0µg µg Raspberry
Vitamin K 7.8µg µg Raspberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.019g g Cranberry
Monounsaturated Fat 0.064g g Raspberry
Polyunsaturated fat 0.375g g 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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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
17
Raspberry
9
Cranberry
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
2%
Cranberry
Carbohydrates
12%
Raspberry
12%
Cranberry
Fats
3%
Raspberry
2%
Cranberry

Comparison summary

Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 19)
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 - 4.42g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.7)

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. 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/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.