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Wheat vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between wheat and cranberries

  • Wheat is richer than cranberries in selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, magnesium, and vitamin B6.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Wheat contains 67 times more vitamin B3 than cranberries. Wheat contains 6.738mg of vitamin B3, while cranberries contain 0.101mg.

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

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +2300%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +438.8%
Contains more IronIron +1430.4%
Contains more CopperCopper +887.5%
Contains more ZincZinc +4522.2%
Contains more PhosphorusPhosphorus +4518.2%
Contains more ManganeseManganese +1028.1%
Contains more SeleniumSelenium +89300%
~equal in Sodium ~2mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +3391.7%
Contains more Vitamin B2Vitamin B2 +505%
Contains more Vitamin B3Vitamin B3 +6571.3%
Contains more Vitamin B5Vitamin B5 +216.9%
Contains more Vitamin B6Vitamin B6 +635.1%
Contains more FolateFolate +4200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Cranberries DV% diff.
Selenium 89.4µg 0.1µg 162%
Manganese 3.012mg 0.267mg 119%
Phosphorus 508mg 11mg 71%
Copper 0.553mg 0.056mg 55%
Vitamin B3 6.738mg 0.101mg 41%
Iron 3.52mg 0.23mg 41%
Zinc 4.16mg 0.09mg 37%
Vitamin B1 0.419mg 0.012mg 34%
Magnesium 144mg 6mg 33%
Vitamin B6 0.419mg 0.057mg 28%
Protein 13.68g 0.46g 26%
Carbs 71.13g 11.97g 20%
Vitamin C 0mg 14mg 16%
Calories 339kcal 46kcal 15%
Fiber 3.6g 14%
Vitamin B5 0.935mg 0.295mg 13%
Folate 43µg 1µg 11%
Potassium 431mg 80mg 10%
Vitamin E 1.32mg 9%
Vitamin B2 0.121mg 0.02mg 8%
Polyunsaturated fat 0.978g 0.055g 6%
Fats 2.47g 0.13g 4%
Vitamin K 5µg 4%
Calcium 34mg 8mg 3%
Saturated fat 0.454g 0.008g 2%
Monounsaturated fat 0.344g 0.018g 1%
Choline 5.5mg 1%
Fructose 0.67g 1%
Net carbs 71.13g 8.37g N/A
Sugar 4.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.176mg 0.003mg 0%
Threonine 0.366mg 0.028mg 0%
Isoleucine 0.533mg 0.033mg 0%
Leucine 0.934mg 0.053mg 0%
Lysine 0.303mg 0.039mg 0%
Methionine 0.221mg 0.003mg 0%
Phenylalanine 0.681mg 0.036mg 0%
Valine 0.594mg 0.045mg 0%
Histidine 0.322mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +2873.9%
Contains more FatsFats +1800%
Contains more CarbsCarbs +494.2%
Contains more OtherOther +1383.3%
Contains more WaterWater +698.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Mono. FatMonounsaturated fat +1811.1%
Contains more Poly. FatPolyunsaturated fat +1678.2%
Contains less Sat. FatSaturated fat -98.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.