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White chocolate vs. Cranberries — In-Depth Nutrition Comparison

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A recap on differences between white chocolate and cranberries

  • White chocolate is higher in phosphorus, vitamin B12, vitamin B2, calcium, and selenium, yet cranberries are higher in vitamin C, fiber, and manganese.
  • White chocolate covers your daily saturated fat needs 97% more than cranberries.
  • The amount of cholesterol in cranberries is lower.

Food varieties used in this article are Candies, white chocolate and Cranberries, raw.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +100%
Contains more CalciumCalcium +2387.5%
Contains more PotassiumPotassium +257.5%
Contains more ZincZinc +722.2%
Contains more PhosphorusPhosphorus +1500%
Contains more SeleniumSelenium +4400%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +3237.5%
~equal in Iron ~0.23mg
~equal in Copper ~0.056mg

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +1310%
Contains more Vitamin B3Vitamin B3 +637.6%
Contains more Vitamin B5Vitamin B5 +106.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +82%
Contains more FolateFolate +600%
Contains more CholineCholine +436.4%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin EVitamin E +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg

All nutrients comparison - raw data values

Nutrient White chocolate Cranberries DV% diff.
Saturated fat 19.412g 0.008g 88%
Fats 32.09g 0.13g 49%
Calories 539kcal 46kcal 25%
Phosphorus 176mg 11mg 24%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 9.097g 0.018g 23%
Vitamin B2 0.282mg 0.02mg 20%
Calcium 199mg 8mg 19%
Carbs 59.24g 11.97g 16%
Vitamin C 0.5mg 14mg 15%
Fiber 0.2g 3.6g 14%
Manganese 0.008mg 0.267mg 11%
Protein 5.87g 0.46g 11%
Selenium 4.5µg 0.1µg 8%
Cholesterol 21mg 0mg 7%
Polyunsaturated fat 1.013g 0.055g 6%
Zinc 0.74mg 0.09mg 6%
Potassium 286mg 80mg 6%
Vitamin B5 0.608mg 0.295mg 6%
Choline 29.5mg 5.5mg 4%
Vitamin B3 0.745mg 0.101mg 4%
Vitamin B1 0.063mg 0.012mg 4%
Sodium 90mg 2mg 4%
Vitamin K 9.1µg 5µg 3%
Vitamin E 0.96mg 1.32mg 2%
Folate 7µg 1µg 2%
Vitamin A 9µg 3µg 1%
Magnesium 12mg 6mg 1%
Fructose 0.67g 1%
Net carbs 59.04g 8.37g N/A
Iron 0.24mg 0.23mg 0%
Sugar 59g 4.27g N/A
Copper 0.06mg 0.056mg 0%
Vitamin B6 0.056mg 0.057mg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +1176.1%
Contains more FatsFats +24584.6%
Contains more CarbsCarbs +394.9%
Contains more OtherOther +1150%
Contains more WaterWater +6616.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +50438.9%
Contains more Poly. FatPolyunsaturated fat +1741.8%
Contains less Sat. FatSaturated fat -100%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.