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  6. Rose hip vs. Cranberry

Rose hip vs. Cranberry — In-Depth Nutrition Comparison

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Summary of differences between Rose hip and Cranberry

  • The amount of Vitamin C, Calcium, Iron, Vitamin B2, Phosphorus, and Vitamin B3 in Rose hip is higher than in Cranberry.
  • Rose hip covers your daily need of Vitamin C 450% more than Cranberry.
  • Rose hip contains 7 times more Calcium than Cranberry. While Rose hip contains 169mg of Calcium, Cranberry contains only 26mg.

These are the specific foods used in this comparison Rose Hips, wild (Northern Plains Indians) and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Rose hip 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.
Rose hip
Rose hip
8
:
1
Cranberry
Cranberry
Contains more Calcium +550%
Contains more Iron +165%
Contains more Phosphorus +190.5%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +550%
Contains more Iron +165%
Contains more Phosphorus +190.5%

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.
Rose hip
Rose hip
9
:
1
Cranberry
Cranberry
Contains more Vitamin A +4727.8%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
Contains more Vitamin B1 +25%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Cranberry
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 A +4727.8%
Contains more Vitamin C +1928.6%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
Contains more Vitamin B1 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rose hip
Rose hip
3
:
2
Cranberry
Cranberry
Contains more Protein +300%
Contains more Carbs +213.3%
Contains more Other +490%
Contains more Fats +47.1%
Contains more Water +47.8%
Rose hip
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +300%
Contains more Carbs +213.3%
Contains more Other +490%
Contains more Fats +47.1%
Contains more Water +47.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rose hip Cranberry Opinion
Net carbs 14.12g 12.2g Rose hip
Protein 1.6g 0.4g Rose hip
Fats 0.34g 0.5g Cranberry
Carbs 38.22g 12.2g Rose hip
Calories 162kcal 55kcal Rose hip
Fructose 1.16g Rose hip
Sugar 2.58g Cranberry
Fiber 24.1g Rose hip
Calcium 169mg 26mg Rose hip
Iron 1.06mg 0.4mg Rose hip
Magnesium 69mg Rose hip
Phosphorus 61mg 21mg Rose hip
Potassium 429mg Rose hip
Sodium 4mg Cranberry
Zinc 0.25mg Rose hip
Copper 0.113mg Rose hip
Manganese 1.02mg Rose hip
Vitamin A 4345IU 90IU Rose hip
Vitamin A RAE 217µg Rose hip
Vitamin E 5.84mg Rose hip
Vitamin C 426mg 21mg Rose hip
Vitamin B1 0.016mg 0.02mg Cranberry
Vitamin B2 0.166mg 0.08mg Rose hip
Vitamin B3 1.3mg 0.4mg Rose hip
Vitamin B5 0.8mg Rose hip
Vitamin B6 0.076mg Rose hip
Folate 3µg Rose hip
Vitamin K 25.9µg Rose hip

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
166%
Rose hip
9%
Cranberry
Minerals Daily Need Coverage Score
38%
Rose hip
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 2.58g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 19)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

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 hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.