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  6. Watermelon vs. Cranberry sauce

Watermelon vs. Cranberry sauce — In-Depth Nutrition Comparison

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What are the differences between watermelon and cranberry sauce?

  • Watermelon is higher in vitamin A and vitamin C, yet cranberry sauce is higher in vitamin E.
  • Watermelon's daily need coverage for vitamin A is 11% more.
  • Watermelon has 8 times more vitamin C than cranberry sauce. While watermelon has 8.1mg of vitamin C, cranberry sauce has only 1mg.
  • The amount of sugar in watermelon is lower.

We used Watermelon, raw and Cranberry sauce, canned, sweetened types in this article.

Infographic

Watermelon vs Cranberry sauce 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +61.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -80%
Contains more IronIron +70.8%
Contains more ManganeseManganese +92.1%
~equal in Selenium ~0.4µg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 3.3% 0.67% 19% 0% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75% 2.1%
Contains more Vitamin CVitamin C +710%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +78%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +221.4%
Contains more FolateFolate +200%
Contains more Vitamin EVitamin E +1760%
Contains more Vitamin KVitamin K +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~3.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
Contains more WaterWater +56.5%
Contains more OtherOther +140%
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +435.1%
~equal in Fats ~0.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
16% 16% 69%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +428.6%
Contains more Poly. FatPolyunsaturated fat +61.3%
Contains less Sat. FatSaturated fat -56.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
55% 31% 14%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 17.45 g
Fructose: 9.75 g
Lactose: 0 g
Maltose: 4.45 g
Galactose: 0 g
Contains more SucroseSucrose +1110%
Contains more GlucoseGlucose +1004.4%
Contains more FructoseFructose +190.2%
Contains more MaltoseMaltose +7316.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 sauce
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins 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 Watermelon Cranberry sauce DV% diff.
Carbs 7.55g 40.4g 11%
Fructose 3.36g 9.75g 8%
Vitamin C 8.1mg 1mg 8%
Vitamin E 0.05mg 0.93mg 6%
Calories 30kcal 159kcal 6%
Vitamin B5 0.221mg 4%
Fiber 0.4g 1.1g 3%
Vitamin A 28µg 2µg 3%
Vitamin B6 0.045mg 0.014mg 2%
Magnesium 10mg 2mg 2%
Manganese 0.038mg 0.073mg 2%
Vitamin B1 0.033mg 0.015mg 2%
Copper 0.042mg 0.026mg 2%
Iron 0.24mg 0.41mg 2%
Potassium 112mg 28mg 2%
Zinc 0.1mg 0.03mg 1%
Vitamin K 0.1µg 1.4µg 1%
Protein 0.61g 0.9g 1%
Folate 3µg 1µg 1%
Phosphorus 11mg 4mg 1%
Fats 0.15g 0.15g 0%
Net carbs 7.15g 39.3g N/A
Calcium 7mg 3mg 0%
Sugar 6.2g 31.75g N/A
Sodium 1mg 5mg 0%
Selenium 0.4µg 0.4µg 0%
Vitamin B2 0.021mg 0.021mg 0%
Vitamin B3 0.178mg 0.1mg 0%
Choline 4.1mg 3.8mg 0%
Saturated fat 0.016g 0.007g 0%
Monounsaturated fat 0.037g 0.007g 0%
Polyunsaturated fat 0.05g 0.031g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Cranberry sauce
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
6%
Watermelon
3%
Cranberry sauce
Minerals Daily Need Coverage Score
6%
Watermelon
4%
Cranberry sauce

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 25.55g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Watermelon
Watermelon is relatively richer in minerals
Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Saturated fat?
Cranberry sauce
Cranberry sauce is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Cranberry sauce
Cranberry sauce is lower in glycemic index (difference - 76)
Which food is cheaper?
Cranberry sauce
Cranberry sauce is cheaper (difference - $0.1)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.