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Watermelon vs. Cranberry — In-Depth Nutrition Comparison

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The main differences between Watermelon and Cranberry

  • Cranberry is richer than Watermelon in Fiber, Manganese, Vitamin E , and Vitamin C.
  • Daily need coverage for Fiber from Cranberry is 13% higher.

Food types used in this article are Watermelon, raw and Cranberries, raw.

Infographic

Watermelon 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.
Contains more Magnesium +66.7%
Contains more Potassium +40%
Contains less Sodium -50%
Contains more Zinc +11.1%
Contains more Selenium +300%
Contains more Calcium +14.3%
Contains more Copper +33.3%
Contains more Manganese +602.6%
Equal in Iron - 0.23
Equal in Phosphorus - 11
Equal in Zinc - 0.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Magnesium +66.7%
Contains more Potassium +40%
Contains less Sodium -50%
Contains more Zinc +11.1%
Contains more Selenium +300%
Contains more Calcium +14.3%
Contains more Copper +33.3%
Contains more Manganese +602.6%
Equal in Iron - 0.23
Equal in Phosphorus - 11
Equal in Zinc - 0.09

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.
:
Contains more Vitamin A +803.2%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +76.2%
Contains more Folate +200%
Contains more Vitamin E +2540%
Contains more Vitamin C +72.8%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +26.7%
Contains more Choline +34.1%
Contains more Vitamin K +4900%
Equal in Vitamin B2 - 0.02
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 3% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 3% 13%
Contains more Vitamin A +803.2%
Contains more Vitamin B1 +175%
Contains more Vitamin B3 +76.2%
Contains more Folate +200%
Contains more Vitamin E +2540%
Contains more Vitamin C +72.8%
Contains more Vitamin B5 +33.5%
Contains more Vitamin B6 +26.7%
Contains more Choline +34.1%
Contains more Vitamin K +4900%
Equal in Vitamin B2 - 0.02

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32.6%
Contains more Fats +15.4%
Contains more Other +100%
Contains more Carbs +58.5%
Equal in Water - 87.32
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 Protein +32.6%
Contains more Fats +15.4%
Contains more Other +100%
Contains more Carbs +58.5%
Equal in Water - 87.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +105.6%
Contains less Saturated Fat -50%
Equal in Polyunsaturated fat - 0.055
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +105.6%
Contains less Saturated Fat -50%
Equal in Polyunsaturated fat - 0.055

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +656.3%
Contains more Fructose +401.5%
Contains more Maltose +∞%
Contains more Glucose +117.7%
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 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 Sucrose +656.3%
Contains more Fructose +401.5%
Contains more Maltose +∞%
Contains more Glucose +117.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Cranberry Opinion
Net carbs 7.15g 8.37g Cranberry
Protein 0.61g 0.46g Watermelon
Fats 0.15g 0.13g Watermelon
Carbs 7.55g 11.97g Cranberry
Calories 30kcal 46kcal Cranberry
Fructose 3.36g 0.67g Watermelon
Sugar 6.2g 4.27g Cranberry
Fiber 0.4g 3.6g Cranberry
Calcium 7mg 8mg Cranberry
Iron 0.24mg 0.23mg Watermelon
Magnesium 10mg 6mg Watermelon
Phosphorus 11mg 11mg
Potassium 112mg 80mg Watermelon
Sodium 1mg 2mg Watermelon
Zinc 0.1mg 0.09mg Watermelon
Copper 0.042mg 0.056mg Cranberry
Manganese 0.038mg 0.267mg Cranberry
Selenium 0.4µg 0.1µg Watermelon
Vitamin A 569IU 63IU Watermelon
Vitamin A RAE 28µg 3µg Watermelon
Vitamin E 0.05mg 1.32mg Cranberry
Vitamin C 8.1mg 14mg Cranberry
Vitamin B1 0.033mg 0.012mg Watermelon
Vitamin B2 0.021mg 0.02mg Watermelon
Vitamin B3 0.178mg 0.101mg Watermelon
Vitamin B5 0.221mg 0.295mg Cranberry
Vitamin B6 0.045mg 0.057mg Cranberry
Folate 3µg 1µg Watermelon
Choline 4.1mg 5.5mg Cranberry
Vitamin K 0.1µg 5µg Cranberry
Tryptophan 0.007mg 0.003mg Watermelon
Threonine 0.027mg 0.028mg Cranberry
Isoleucine 0.019mg 0.033mg Cranberry
Leucine 0.018mg 0.053mg Cranberry
Lysine 0.062mg 0.039mg Watermelon
Methionine 0.006mg 0.003mg Watermelon
Phenylalanine 0.015mg 0.036mg Cranberry
Valine 0.016mg 0.045mg Cranberry
Histidine 0.006mg 0.018mg Cranberry
Saturated Fat 0.016g 0.008g Cranberry
Monounsaturated Fat 0.037g 0.018g Watermelon
Polyunsaturated fat 0.05g 0.055g Cranberry

Which food is preferable for your diet?

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

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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
8%
Watermelon
10%
Cranberry
Minerals Daily Need Coverage Score
6%
Watermelon
8%
Cranberry

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 1.93g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.