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Watermelon vs Cranberry - In-Depth Nutrition Comparison

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What are the main differences between Watermelon and Cranberry?

  • Watermelon has less Vitamin C than Cranberry.
  • Cranberry's daily need coverage for Vitamin C is 14% higher.

We used Watermelon, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +66.7%
Contains more Calcium +271.4%
Contains more Phosphorus +90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 3% 10% 8% 14% 3% 5% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Contains more Iron +66.7%
Contains more Calcium +271.4%
Contains more Phosphorus +90.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +532.2%
Contains more Vitamin B1 +65%
Contains more Vitamin C +159.3%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +124.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 35% 1% 0% 9% 5% 4% 14% 11% 0% 1% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +532.2%
Contains more Vitamin B1 +65%
Contains more Vitamin C +159.3%
Contains more Vitamin B2 +281%
Contains more Vitamin B3 +124.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watermelon Cranberry
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon Cranberry Opinion
Calories 30kcal 55kcal Cranberry
Protein 0.61g 0.4g Watermelon
Fats 0.15g 0.5g Cranberry
Vitamin C 8.1mg 21mg Cranberry
Net carbs 7.15g 12.2g Cranberry
Carbs 7.55g 12.2g Cranberry
Cholesterol 0mg mg Cranberry
Vitamin D 0IU IU Watermelon
Iron 0.24mg 0.4mg Cranberry
Calcium 7mg 26mg Cranberry
Potassium 112mg mg Watermelon
Magnesium 10mg mg Watermelon
Sugar 6.2g g Cranberry
Fiber 0.4g g Watermelon
Copper 0.042mg mg Watermelon
Zinc 0.1mg mg Watermelon
Starch 0g g Watermelon
Phosphorus 11mg 21mg Cranberry
Sodium 1mg mg Cranberry
Vitamin A 569IU 90IU Watermelon
Vitamin E 0.05mg mg Watermelon
Vitamin D 0µg µg Watermelon
Vitamin B1 0.033mg 0.02mg Watermelon
Vitamin B2 0.021mg 0.08mg Cranberry
Vitamin B3 0.178mg 0.4mg Cranberry
Vitamin B5 0.221mg mg Watermelon
Vitamin B6 0.045mg mg Watermelon
Vitamin B12 0µg µg Watermelon
Vitamin K 0.1µg µg Watermelon
Folate 3µg µg Watermelon
Trans Fat 0g g Cranberry
Saturated Fat 0.016g g Cranberry
Monounsaturated Fat 0.037g g Watermelon
Polyunsaturated fat 0.05g g Watermelon
Tryptophan 0.007mg mg Watermelon
Threonine 0.027mg mg Watermelon
Isoleucine 0.019mg mg Watermelon
Leucine 0.018mg mg Watermelon
Lysine 0.062mg mg Watermelon
Methionine 0.006mg mg Watermelon
Phenylalanine 0.015mg mg Watermelon
Valine 0.016mg mg Watermelon
Histidine 0.006mg mg Watermelon
Fructose 3.36g g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon Cranberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Watermelon
9
Cranberry
Mineral Summary Score
6
Watermelon
4
Cranberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Watermelon
2%
Cranberry
Carbohydrates
8%
Watermelon
12%
Cranberry
Fats
1%
Watermelon
2%
Cranberry

Comparison summary

Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.016g)
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/169805/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.