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Rose hips vs. Cranberries — In-Depth Nutrition Comparison

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Differences between rose hips and cranberries

  • Cranberries contain less vitamin C, fiber, manganese, vitamin E, vitamin A, vitamin K, calcium, magnesium, vitamin B2, and iron than rose hips.
  • Rose hips' daily need coverage for vitamin C is 458% higher.
  • Cranberries contain 72 times less vitamin A than rose hips. Rose hips contain 217µg of vitamin A, while cranberries contain 3µg.
  • Cranberries have a lower glycemic index. The glycemic index of cranberries is 45, while the glycemic index of rose hips is 64.

The food types used in this comparison are Rose Hips, wild (Northern Plains Indians) and Cranberries, raw.

Infographic

Rose hips vs Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1050%
Contains more CalciumCalcium +2012.5%
Contains more PotassiumPotassium +436.3%
Contains more IronIron +360.9%
Contains more CopperCopper +101.8%
Contains more ZincZinc +177.8%
Contains more PhosphorusPhosphorus +454.5%
Contains more ManganeseManganese +282%
Contains less SodiumSodium -50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +2942.9%
Contains more Vitamin AVitamin A +7133.3%
Contains more Vitamin EVitamin E +342.4%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +1187.1%
Contains more Vitamin B5Vitamin B5 +171.2%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +418%
Contains more FolateFolate +200%
Contains more CholineCholine +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 ProteinProtein +247.8%
Contains more FatsFats +161.5%
Contains more CarbsCarbs +219.3%
Contains more OtherOther +883.3%
Contains more WaterWater +48.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 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 FructoseFructose +73.1%
Contains more SucroseSucrose +128.6%
Contains more GlucoseGlucose +156.7%
~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.
Rose hips Cranberries
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rose hips Cranberries DV% diff.
Vitamin C 426mg 14mg 458%
Fiber 24.1g 3.6g 82%
Manganese 1.02mg 0.267mg 33%
Vitamin E 5.84mg 1.32mg 30%
Vitamin A 217µg 3µg 24%
Vitamin K 25.9µg 5µg 17%
Calcium 169mg 8mg 16%
Magnesium 69mg 6mg 15%
Vitamin B2 0.166mg 0.02mg 11%
Vitamin B5 0.8mg 0.295mg 10%
Potassium 429mg 80mg 10%
Iron 1.06mg 0.23mg 10%
Carbs 38.22g 11.97g 9%
Vitamin B3 1.3mg 0.101mg 7%
Phosphorus 61mg 11mg 7%
Calories 162kcal 46kcal 6%
Copper 0.113mg 0.056mg 6%
Protein 1.6g 0.46g 2%
Vitamin B6 0.076mg 0.057mg 1%
Folate 3µg 1µg 1%
Choline 12mg 5.5mg 1%
Fructose 1.16g 0.67g 1%
Zinc 0.25mg 0.09mg 1%
Fats 0.34g 0.13g 0%
Net carbs 14.12g 8.37g N/A
Sugar 2.58g 4.27g N/A
Sodium 4mg 2mg 0%
Selenium 0.1µg 0%
Vitamin B1 0.016mg 0.012mg 0%
Saturated fat 0.008g 0%
Monounsaturated fat 0.018g 0%
Polyunsaturated fat 0.055g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
140%
Rose hips
10%
Cranberries
Minerals Daily Need Coverage Score
38%
Rose hips
8%
Cranberries

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hips
Rose hips is lower in Sugar (difference - 1.69g)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.008g)
Which food is richer in minerals?
Rose hips
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
Rose hips
Rose hips is relatively richer in vitamins
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2)

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/nutrients
  2. Cranberries - 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.