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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +165%
Contains more Calcium +550%
Contains more Phosphorus +190.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +165%
Contains more Calcium +550%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1928.6%
Contains more Vitamin A +4727.8%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
Contains more Vitamin B1 +25%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin C +1928.6%
Contains more Vitamin A +4727.8%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B3 +225%
Contains more Vitamin B1 +25%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
166
Rose hip
9
Cranberry
Mineral Summary Score
31
Rose hip
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 the food
Protein
10%
Rose hip
2%
Cranberry
Carbohydrates
38%
Rose hip
12%
Cranberry
Fats
2%
Rose hip
2%
Cranberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rose hip Cranberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rose hip Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Cranberry
Cranberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rose hip Cranberry Opinion
Calories 162 55 Rose hip
Protein 1.6 0.4 Rose hip
Fats 0.34 0.5 Cranberry
Vitamin C 426 21 Rose hip
Carbs 38.22 12.2 Rose hip
Cholesterol
Vitamin D
Iron 1.06 0.4 Rose hip
Calcium 169 26 Rose hip
Potassium 429 Rose hip
Magnesium 69 Rose hip
Sugars 2.58 Cranberry
Fiber 24.1 Rose hip
Copper 0.113 Rose hip
Zinc 0.25 Rose hip
Starch
Phosphorus 61 21 Rose hip
Sodium 4 Cranberry
Vitamin A 4345 90 Rose hip
Vitamin E 5.84 Rose hip
Vitamin D
Vitamin B1 0.016 0.02 Cranberry
Vitamin B2 0.166 0.08 Rose hip
Vitamin B3 1.3 0.4 Rose hip
Vitamin B5 0.8 Rose hip
Vitamin B6 0.076 Rose hip
Vitamin B12
Vitamin K 25.9 Rose hip
Folate 3 Rose hip
Trans Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated fat
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 1.16 Rose hip

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 of the foods 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.