Cranberry vs. Mango
Nutrition comparison of Cranberry and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and mango:
- Both mango and cranberry are high in Vitamin C.
- Cranberry has 69% less sugar than mango.
- Cranberry is an excellent source of dietary fiber.
- Mango has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than mango.
- Mango has more thiamin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and cranberry contain similar amounts of calories - mango has 60 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to mango for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Mango | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and cranberry contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 125% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 69% less sugar than mango - mango has 13.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Mango and cranberry contain similar amounts of protein - mango has 0.82g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both mango and cranberry are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both mango and cranberry are high in Vitamin C. Mango has 160% more Vitamin C than cranberry - mango has 36.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Mango has 17 times more Vitamin A than cranberry - mango has 54ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Mango and cranberry contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Mango and cranberry contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Mango has more thiamin, niacin, Vitamin B6 and folate. Both cranberry and mango contain significant amounts of riboflavin and pantothenic acid.
| Cranberry | Mango | |
|---|---|---|
| Thiamin | 0.012 MG | 0.028 MG |
| Riboflavin | 0.02 MG | 0.038 MG |
| Niacin | 0.101 MG | 0.669 MG |
| Pantothenic acid | 0.295 MG | 0.197 MG |
| Vitamin B6 | 0.057 MG | 0.119 MG |
| Folate | 1 UG | 43 UG |
Minerals
calcium
Mango and cranberry contain similar amounts of calcium - mango has 11mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Mango and cranberry contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Mango has 110% more potassium than cranberry - mango has 168mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both cranberry and mango contain small amounts of kaempferol.
| Cranberry | Mango | |
|---|---|---|
| kaempferol | 0.12 mg | 0.05 mg |
| myricetin | 6.63 mg | 0.06 mg |
| Quercetin | 14.84 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than mango per 100 grams.
| Cranberry | Mango | |
|---|---|---|
| beta-carotene | 38 UG | 640 UG |
| lutein + zeaxanthin | 91 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Mango | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.051 G |
| Total | 0.022 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and mango contain small amounts of linoleic acid.
| Cranberry | Mango | |
|---|---|---|
| linoleic acid | 0.033 G | 0.019 G |
| Total | 0.033 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cranberry g
()
|
Daily Values (%) |
Mango g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or cranberry contain more calories in 100 grams?Mango and cranberry contain similar amounts of calories - mango has 60 calories in 100g and cranberry has 46 calories.
Does mango or cranberry have more carbohydrates?
By weight, mango and cranberry contain similar amounts of carbs - mango has 15g of carbs for 100g and cranberry has 12g of carbohydrates.