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  6. Spinach raw vs. Cranberry

Spinach raw vs. Cranberry — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Cranberry

  • Spinach raw is higher than Cranberry in Vitamin K, Vitamin A RAE, Folate, Iron, Manganese, Magnesium, Vitamin C, Potassium, Vitamin B2, and Vitamin B6.
  • Spinach raw covers your daily Vitamin K needs 398% more than Cranberry.
  • Spinach raw contains 194 times more Folate than Cranberry. While Spinach raw contains 194µg of Folate, Cranberry contains only 1µg.

Food varieties used in this article are Spinach, raw and Cranberries, raw.

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
9
:
1
Cranberry
Cranberry
Contains more Calcium +1137.5%
Contains more Iron +1078.3%
Contains more Magnesium +1216.7%
Contains more Phosphorus +345.5%
Contains more Potassium +597.5%
Contains more Zinc +488.9%
Contains more Copper +132.1%
Contains more Manganese +236%
Contains more Selenium +900%
Contains less Sodium -97.5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +1137.5%
Contains more Iron +1078.3%
Contains more Magnesium +1216.7%
Contains more Phosphorus +345.5%
Contains more Potassium +597.5%
Contains more Zinc +488.9%
Contains more Copper +132.1%
Contains more Manganese +236%
Contains more Selenium +900%
Contains less Sodium -97.5%

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.
Spinach raw
Spinach raw
9
:
1
Cranberry
Cranberry
Contains more Vitamin A +14784.1%
Contains more Vitamin E +53.8%
Contains more Vitamin C +100.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +845%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B6 +242.1%
Contains more Folate +19300%
Contains more Vitamin K +9558%
Contains more Vitamin B5 +353.8%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Contains more Vitamin A +14784.1%
Contains more Vitamin E +53.8%
Contains more Vitamin C +100.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +845%
Contains more Vitamin B3 +616.8%
Contains more Vitamin B6 +242.1%
Contains more Folate +19300%
Contains more Vitamin K +9558%
Contains more Vitamin B5 +353.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Cranberry
Cranberry
Contains more Protein +521.7%
Contains more Fats +200%
Contains more Other +1333.3%
Contains more Carbs +229.8%
Equal in Water - 87.32
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more Protein +521.7%
Contains more Fats +200%
Contains more Other +1333.3%
Contains more Carbs +229.8%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Cranberry
Cranberry
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +80%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Polyunsaturated fat +200%
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +80%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
3
Cranberry
Cranberry
Contains more Galactose +∞%
Contains more Sucrose +128.6%
Contains more Glucose +3027.3%
Contains more Fructose +346.7%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Cranberry
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 Galactose +∞%
Contains more Sucrose +128.6%
Contains more Glucose +3027.3%
Contains more Fructose +346.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Cranberry Opinion
Net carbs 1.43g 8.37g Cranberry
Protein 2.86g 0.46g Spinach raw
Fats 0.39g 0.13g Spinach raw
Carbs 3.63g 11.97g Cranberry
Calories 23kcal 46kcal Cranberry
Fructose 0.15g 0.67g Cranberry
Sugar 0.42g 4.27g Spinach raw
Fiber 2.2g 3.6g Cranberry
Calcium 99mg 8mg Spinach raw
Iron 2.71mg 0.23mg Spinach raw
Magnesium 79mg 6mg Spinach raw
Phosphorus 49mg 11mg Spinach raw
Potassium 558mg 80mg Spinach raw
Sodium 79mg 2mg Cranberry
Zinc 0.53mg 0.09mg Spinach raw
Copper 0.13mg 0.056mg Spinach raw
Manganese 0.897mg 0.267mg Spinach raw
Selenium 1µg 0.1µg Spinach raw
Vitamin A 9377IU 63IU Spinach raw
Vitamin A RAE 469µg 3µg Spinach raw
Vitamin E 2.03mg 1.32mg Spinach raw
Vitamin C 28.1mg 14mg Spinach raw
Vitamin B1 0.078mg 0.012mg Spinach raw
Vitamin B2 0.189mg 0.02mg Spinach raw
Vitamin B3 0.724mg 0.101mg Spinach raw
Vitamin B5 0.065mg 0.295mg Cranberry
Vitamin B6 0.195mg 0.057mg Spinach raw
Folate 194µg 1µg Spinach raw
Vitamin K 482.9µg 5µg Spinach raw
Tryptophan 0.039mg 0.003mg Spinach raw
Threonine 0.122mg 0.028mg Spinach raw
Isoleucine 0.147mg 0.033mg Spinach raw
Leucine 0.223mg 0.053mg Spinach raw
Lysine 0.174mg 0.039mg Spinach raw
Methionine 0.053mg 0.003mg Spinach raw
Phenylalanine 0.129mg 0.036mg Spinach raw
Valine 0.161mg 0.045mg Spinach raw
Histidine 0.064mg 0.018mg Spinach raw
Saturated Fat 0.063g 0.008g Cranberry
Monounsaturated Fat 0.01g 0.018g Cranberry
Polyunsaturated fat 0.165g 0.055g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw 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
181%
Spinach raw
11%
Cranberry
Minerals Daily Need Coverage Score
45%
Spinach raw
8%
Cranberry

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.85g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Cranberry - 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.