Yogurt vs. Cranberries — In-Depth Nutrition Comparison
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The main differences between yogurt and cranberries
- Yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium, yet cranberries are richer in vitamin C, fiber, manganese, and vitamin E.
- Daily need coverage for vitamin B12 for yogurt is 31% higher.
- Yogurt contains 97 times more selenium than cranberries. Yogurt contains 9.7µg of selenium, while cranberries contain 0.1µg.
- Yogurt has a lower glycemic index than cranberries.
Food types used in this article are Yogurt, Greek, plain, nonfat and Cranberries, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +83.3% |
| Contains more CalciumCalcium | +1275% |
| Contains more PotassiumPotassium | +76.3% |
| Contains more ZincZinc | +477.8% |
| Contains more PhosphorusPhosphorus | +1127.3% |
| Contains more SeleniumSelenium | +9600% |
| Contains more IronIron | +228.6% |
| Contains more CopperCopper | +229.4% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +2866.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +91.7% |
| Contains more Vitamin B2Vitamin B2 | +1290% |
| Contains more Vitamin B3Vitamin B3 | +105.9% |
| Contains more Vitamin B5Vitamin B5 | +12.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +600% |
| Contains more CholineCholine | +174.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +13100% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +2115.2% |
| Contains more FatsFats | +200% |
| Contains more OtherOther | +500% |
| Contains more CarbsCarbs | +232.5% |
~equal in
Water
~87.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
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 | +194.4% |
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated fat | +358.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
0 g
Sucrose:
0.16 g
Glucose:
3.44 g
Fructose:
0.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B2 | 0.278mg | 0.02mg | 20% |
| Protein | 10.19g | 0.46g | 19% |
| Phosphorus | 135mg | 11mg | 18% |
| Selenium | 9.7µg | 0.1µg | 17% |
| Vitamin C | 0mg | 14mg | 16% |
| Fiber | 0g | 3.6g | 14% |
| Manganese | 0.009mg | 0.267mg | 11% |
| Calcium | 110mg | 8mg | 10% |
| Vitamin E | 0.01mg | 1.32mg | 9% |
| Zinc | 0.52mg | 0.09mg | 4% |
| Copper | 0.017mg | 0.056mg | 4% |
| Vitamin K | 0µg | 5µg | 4% |
| Carbs | 3.6g | 11.97g | 3% |
| Iron | 0.07mg | 0.23mg | 2% |
| Potassium | 141mg | 80mg | 2% |
| Folate | 7µg | 1µg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Choline | 15.1mg | 5.5mg | 2% |
| Vitamin B5 | 0.331mg | 0.295mg | 1% |
| Fructose | 0g | 0.67g | 1% |
| Calories | 59kcal | 46kcal | 1% |
| Vitamin B3 | 0.208mg | 0.101mg | 1% |
| Vitamin B1 | 0.023mg | 0.012mg | 1% |
| Sodium | 36mg | 2mg | 1% |
| Magnesium | 11mg | 6mg | 1% |
| Fats | 0.39g | 0.13g | 0% |
| Net carbs | 3.6g | 8.37g | N/A |
| Sugar | 3.24g | 4.27g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B6 | 0.063mg | 0.057mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.008g | 0% |
| Monounsaturated fat | 0.053g | 0.018g | 0% |
| Polyunsaturated fat | 0.012g | 0.055g | 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
10%
Minerals Daily Need Coverage Score
19%
8%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 1.03g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Yogurt is relatively richer in minerals
Which food is richer in vitamins?
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberries is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 0.109g)
Which food is cheaper?
Cranberries is cheaper (difference - $2.6)