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  6. Flour vs. Cranberry

Flour vs. Cranberry — In-Depth Nutrition Comparison

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How are Flour and Cranberry different?

  • Flour is higher in Vitamin B1, Selenium, Iron, Folate, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Copper, however, Cranberry is richer in Vitamin C.
  • Daily need coverage for Vitamin B1 from Flour is 64% higher.
  • Flour contains 339 times more Selenium than Cranberry. While Flour contains 33.9µg of Selenium, Cranberry contains only 0.1µg.

Wheat flour, white, all-purpose, enriched, bleached and Cranberries, raw are the varieties used in this article.

Infographic

Flour 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.
Flour
Flour
9
:
0
Cranberry
Cranberry
Contains more Calcium +87.5%
Contains more Iron +1917.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +881.8%
Contains more Potassium +33.8%
Contains more Zinc +677.8%
Contains more Copper +157.1%
Contains more Manganese +155.4%
Contains more Selenium +33800%
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +87.5%
Contains more Iron +1917.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +881.8%
Contains more Potassium +33.8%
Contains more Zinc +677.8%
Contains more Copper +157.1%
Contains more Manganese +155.4%
Contains more Selenium +33800%
Equal in Sodium - 2

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.
Flour
Flour
5
:
5
Cranberry
Cranberry
Contains more Vitamin B1 +6441.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +5745.5%
Contains more Vitamin B5 +48.5%
Contains more Folate +18200%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +29.5%
Contains more Vitamin K +1566.7%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +6441.7%
Contains more Vitamin B2 +2370%
Contains more Vitamin B3 +5745.5%
Contains more Vitamin B5 +48.5%
Contains more Folate +18200%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +29.5%
Contains more Vitamin K +1566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
4
:
1
Cranberry
Cranberry
Contains more Protein +2145.7%
Contains more Fats +653.8%
Contains more Carbs +537.5%
Contains more Other +283.3%
Contains more Water +632.6%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +2145.7%
Contains more Fats +653.8%
Contains more Carbs +537.5%
Contains more Other +283.3%
Contains more Water +632.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Cranberry
Cranberry
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +650.9%
Contains less Saturated Fat -94.8%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Contains more Monounsaturated Fat +383.3%
Contains more Polyunsaturated fat +650.9%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Cranberry Opinion
Net carbs 73.61g 8.37g Flour
Protein 10.33g 0.46g Flour
Fats 0.98g 0.13g Flour
Carbs 76.31g 11.97g Flour
Calories 364kcal 46kcal Flour
Fructose 0.67g Cranberry
Sugar 0.27g 4.27g Flour
Fiber 2.7g 3.6g Cranberry
Calcium 15mg 8mg Flour
Iron 4.64mg 0.23mg Flour
Magnesium 22mg 6mg Flour
Phosphorus 108mg 11mg Flour
Potassium 107mg 80mg Flour
Sodium 2mg 2mg
Zinc 0.7mg 0.09mg Flour
Copper 0.144mg 0.056mg Flour
Manganese 0.682mg 0.267mg Flour
Selenium 33.9µg 0.1µg Flour
Vitamin A 0IU 63IU Cranberry
Vitamin A RAE 0µg 3µg Cranberry
Vitamin E 0.06mg 1.32mg Cranberry
Vitamin C 0mg 14mg Cranberry
Vitamin B1 0.785mg 0.012mg Flour
Vitamin B2 0.494mg 0.02mg Flour
Vitamin B3 5.904mg 0.101mg Flour
Vitamin B5 0.438mg 0.295mg Flour
Vitamin B6 0.044mg 0.057mg Cranberry
Folate 183µg 1µg Flour
Vitamin K 0.3µg 5µg Cranberry
Tryptophan 0.127mg 0.003mg Flour
Threonine 0.281mg 0.028mg Flour
Isoleucine 0.357mg 0.033mg Flour
Leucine 0.71mg 0.053mg Flour
Lysine 0.228mg 0.039mg Flour
Methionine 0.183mg 0.003mg Flour
Phenylalanine 0.52mg 0.036mg Flour
Valine 0.415mg 0.045mg Flour
Histidine 0.23mg 0.018mg Flour
Saturated Fat 0.155g 0.008g Cranberry
Monounsaturated Fat 0.087g 0.018g Flour
Polyunsaturated fat 0.413g 0.055g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
11%
Cranberry
Minerals Daily Need Coverage Score
59%
Flour
8%
Cranberry

Comparison summary

Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 27)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.