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  6. Sweet potato vs. Cranberries

Sweet potato vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between sweet potato and cranberries

  • Sweet potato is higher in vitamin A, vitamin B6, copper, vitamin B5, potassium, vitamin B1, and phosphorus, yet cranberries are higher in vitamin C and vitamin E.
  • Sweet potato covers your daily vitamin A needs 282% more than cranberries.
  • Sweet potato contains 7 times more vitamin B1 than cranberries. While sweet potato contains 0.078mg of vitamin B1, cranberries contain only 0.012mg.
  • The glycemic index of cranberries is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Cranberries, raw.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +316.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +321.3%
Contains more IronIron +165.2%
Contains more CopperCopper +169.6%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +327.3%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -96.4%
~equal in Manganese ~0.267mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +23533.3%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +451.5%
Contains more Vitamin B5Vitamin B5 +171.2%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more FolateFolate +1000%
Contains more CholineCholine +123.6%
Contains more Vitamin CVitamin C +483.3%
Contains more Vitamin EVitamin E +407.7%
Contains more Vitamin KVitamin K +177.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Cranberries DV% diff.
Vitamin A 709µg 3µg 78%
Vitamin C 2.4mg 14mg 13%
Vitamin B6 0.209mg 0.057mg 12%
Copper 0.151mg 0.056mg 11%
Vitamin B5 0.8mg 0.295mg 10%
Potassium 337mg 80mg 8%
Vitamin E 0.26mg 1.32mg 7%
Vitamin B1 0.078mg 0.012mg 6%
Starch 12.65g 0g 5%
Magnesium 25mg 6mg 5%
Phosphorus 47mg 11mg 5%
Iron 0.61mg 0.23mg 5%
Carbs 20.12g 11.97g 3%
Vitamin K 1.8µg 5µg 3%
Vitamin B3 0.557mg 0.101mg 3%
Folate 11µg 1µg 3%
Vitamin B2 0.061mg 0.02mg 3%
Protein 1.57g 0.46g 2%
Calories 86kcal 46kcal 2%
Sodium 55mg 2mg 2%
Zinc 0.3mg 0.09mg 2%
Fiber 3g 3.6g 2%
Calcium 30mg 8mg 2%
Selenium 0.6µg 0.1µg 1%
Choline 12.3mg 5.5mg 1%
Fats 0.05g 0.13g 0%
Net carbs 17.12g 8.37g N/A
Sugar 4.18g 4.27g N/A
Manganese 0.258mg 0.267mg 0%
Saturated fat 0.018g 0.008g 0%
Monounsaturated fat 0.001g 0.018g 0%
Polyunsaturated fat 0.014g 0.055g 0%
Tryptophan 0.031mg 0.003mg 0%
Threonine 0.083mg 0.028mg 0%
Isoleucine 0.055mg 0.033mg 0%
Leucine 0.092mg 0.053mg 0%
Lysine 0.066mg 0.039mg 0%
Methionine 0.029mg 0.003mg 0%
Phenylalanine 0.089mg 0.036mg 0%
Valine 0.086mg 0.045mg 0%
Histidine 0.031mg 0.018mg 0%
Fructose 0.7g 0.67g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +241.3%
Contains more CarbsCarbs +68.1%
Contains more OtherOther +716.7%
Contains more FatsFats +160%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains less Sat. FatSaturated fat -55.6%
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +292.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 StarchStarch +∞%
Contains more SucroseSucrose +1475%
Contains more GlucoseGlucose +258.3%
~equal in Fructose ~0.67g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.