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  6. Sweet potato vs. Cranberry

Sweet potato vs. Cranberry — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Cranberry

  • Sweet potato is higher in Vitamin A RAE, Vitamin B6, Copper, Vitamin B5, Potassium, Vitamin B1, and Phosphorus, yet Cranberry is higher in Vitamin C, and Vitamin E .
  • Sweet potato covers your daily Vitamin A RAE needs 78% more than Cranberry.
  • Sweet potato contains 7 times more Vitamin B1 than Cranberry. While Sweet potato contains 0.078mg of Vitamin B1, Cranberry contains only 0.012mg.

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

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
8
:
2
Cranberry
Cranberry
Contains more Calcium +275%
Contains more Iron +165.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +327.3%
Contains more Potassium +321.3%
Contains more Zinc +233.3%
Contains more Copper +169.6%
Contains more Selenium +500%
Contains less Sodium -96.4%
Equal in Manganese - 0.267
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +275%
Contains more Iron +165.2%
Contains more Magnesium +316.7%
Contains more Phosphorus +327.3%
Contains more Potassium +321.3%
Contains more Zinc +233.3%
Contains more Copper +169.6%
Contains more Selenium +500%
Contains less Sodium -96.4%
Equal in Manganese - 0.267

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.
Sweet potato
Sweet potato
7
:
3
Cranberry
Cranberry
Contains more Vitamin A +22419%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +451.5%
Contains more Vitamin B5 +171.2%
Contains more Vitamin B6 +266.7%
Contains more Folate +1000%
Contains more Vitamin E +407.7%
Contains more Vitamin C +483.3%
Contains more Vitamin K +177.8%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +22419%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +205%
Contains more Vitamin B3 +451.5%
Contains more Vitamin B5 +171.2%
Contains more Vitamin B6 +266.7%
Contains more Folate +1000%
Contains more Vitamin E +407.7%
Contains more Vitamin C +483.3%
Contains more Vitamin K +177.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Cranberry
Cranberry
Contains more Protein +241.3%
Contains more Carbs +68.1%
Contains more Other +716.7%
Contains more Fats +160%
Contains more Water +13%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +241.3%
Contains more Carbs +68.1%
Contains more Other +716.7%
Contains more Fats +160%
Contains more Water +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
0
:
3
Cranberry
Cranberry
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1700%
Contains more Polyunsaturated fat +292.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +1700%
Contains more Polyunsaturated fat +292.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
1
Cranberry
Cranberry
Contains more Starch +∞%
Contains more Sucrose +1475%
Contains more Glucose +258.3%
Equal in Fructose - 0.67
Sweet potato
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
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 Starch +∞%
Contains more Sucrose +1475%
Contains more Glucose +258.3%
Equal in Fructose - 0.67

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Cranberry Opinion
Net carbs 17.12g 8.37g Sweet potato
Protein 1.57g 0.46g Sweet potato
Fats 0.05g 0.13g Cranberry
Carbs 20.12g 11.97g Sweet potato
Calories 86kcal 46kcal Sweet potato
Starch 12.65g 0g Sweet potato
Fructose 0.7g 0.67g Sweet potato
Sugar 4.18g 4.27g Sweet potato
Fiber 3g 3.6g Cranberry
Calcium 30mg 8mg Sweet potato
Iron 0.61mg 0.23mg Sweet potato
Magnesium 25mg 6mg Sweet potato
Phosphorus 47mg 11mg Sweet potato
Potassium 337mg 80mg Sweet potato
Sodium 55mg 2mg Cranberry
Zinc 0.3mg 0.09mg Sweet potato
Copper 0.151mg 0.056mg Sweet potato
Manganese 0.258mg 0.267mg Cranberry
Selenium 0.6µg 0.1µg Sweet potato
Vitamin A 14187IU 63IU Sweet potato
Vitamin A RAE 709µg 3µg Sweet potato
Vitamin E 0.26mg 1.32mg Cranberry
Vitamin C 2.4mg 14mg Cranberry
Vitamin B1 0.078mg 0.012mg Sweet potato
Vitamin B2 0.061mg 0.02mg Sweet potato
Vitamin B3 0.557mg 0.101mg Sweet potato
Vitamin B5 0.8mg 0.295mg Sweet potato
Vitamin B6 0.209mg 0.057mg Sweet potato
Folate 11µg 1µg Sweet potato
Vitamin K 1.8µg 5µg Cranberry
Tryptophan 0.031mg 0.003mg Sweet potato
Threonine 0.083mg 0.028mg Sweet potato
Isoleucine 0.055mg 0.033mg Sweet potato
Leucine 0.092mg 0.053mg Sweet potato
Lysine 0.066mg 0.039mg Sweet potato
Methionine 0.029mg 0.003mg Sweet potato
Phenylalanine 0.089mg 0.036mg Sweet potato
Valine 0.086mg 0.045mg Sweet potato
Histidine 0.031mg 0.018mg Sweet potato
Saturated Fat 0.018g 0.008g Cranberry
Monounsaturated Fat 0.001g 0.018g Cranberry
Polyunsaturated fat 0.014g 0.055g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
85%
Sweet potato
11%
Cranberry
Minerals Daily Need Coverage Score
20%
Sweet potato
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 0.09g)
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 25)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.