Side-by-Side Comparison

Cranberries vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Cranberries

46Calories

0.5Protein

3.6Fiber

14.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-50%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 46 kcal, 23 kcal less).

Higher Protein

+522%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.46 g in Cranberries (+2.4 g, +522%).

Higher Dietary Fiber

+64%

Cranberries

Cranberries provides 3.6 g vs 2.2 g in Spinach (Raw) (+1.4 g, +64%).

Higher Vitamin C

+101%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 14.0 mg in Cranberries (+14.1 mg, +101%).

Comparing per 100 g standard edible portion.

Nutrient

Cranberries100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Cranberries higher

Cranberries

46 kcal2% DV

Spinach (Raw)

23 kcal1% DV

Cranberries provides 46 kcal vs 23 kcal in Spinach (Raw) (+23 kcal, +100%).

ProteinSpinach (Raw) higher

Cranberries

0.46 g1% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.46 g in Cranberries (+2.4 g, +522%).

CarbohydratesCranberries higher

Cranberries

12.0 g4% DV

Spinach (Raw)

3.6 g1% DV

Cranberries provides 12.0 g vs 3.6 g in Spinach (Raw) (+8.3 g, +230%).

Dietary FiberCranberries higher

Cranberries

3.6 g13% DV

Spinach (Raw)

2.2 g8% DV

Cranberries provides 3.6 g vs 2.2 g in Spinach (Raw) (+1.4 g, +64%).

Total FatSpinach (Raw) higher

Cranberries

0.13 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.13 g in Cranberries (+0.26 g, +200%).

Total SugarsCranberries higher

Cranberries

4.3 g9% DV

Spinach (Raw)

0.42 g1% DV

Cranberries provides 4.3 g vs 0.42 g in Spinach (Raw) (+3.9 g, +917%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Cranberries

14.0 mg16% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 14.0 mg in Cranberries (+14.1 mg, +101%).

Vitamin A (RAE)Spinach (Raw) higher

Cranberries

3.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 3.0 µg in Cranberries (+466 µg, +15533%).

Vitamin DSimilar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cranberries

1.3 mg9% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 1.3 mg in Cranberries (+0.71 mg, +54%).

Vitamin KSpinach (Raw) higher

Cranberries

5.0 µg4% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 5.0 µg in Cranberries (+478 µg, +9558%).

Folate (DFE)Spinach (Raw) higher

Cranberries

1.0 µg

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 1.0 µg in Cranberries (+193 µg, +19300%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Cranberries

0.01 mg1% DV

Spinach (Raw)

0.08 mg7% DV

Spinach (Raw) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cranberries

0.02 mg2% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.02 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Cranberries

0.10 mg1% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.10 mg in Cranberries (+0.62 mg, +617%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

0.30 mg6% DV

Spinach (Raw)

0.07 mg1% DV

Cranberries provides 0.30 mg vs 0.07 mg in Spinach (Raw) (+0.23 mg, +354%).

Vitamin B6Spinach (Raw) higher

Cranberries

0.06 mg3% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.06 mg).

Vitamin B12Similar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cranberries

2.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 2.0 mg in Cranberries (+77.0 mg, +3850%).

PotassiumSpinach (Raw) higher

Cranberries

80.0 mg2% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 80.0 mg in Cranberries (+478 mg, +598%).

CalciumSpinach (Raw) higher

Cranberries

8.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 8.0 mg in Cranberries (+91.0 mg, +1138%).

IronSpinach (Raw) higher

Cranberries

0.23 mg1% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.23 mg in Cranberries (+2.5 mg, +1078%).

MagnesiumSpinach (Raw) higher

Cranberries

6.0 mg1% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 6.0 mg in Cranberries (+73.0 mg, +1217%).

PhosphorusSpinach (Raw) higher

Cranberries

11.0 mg1% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 11.0 mg in Cranberries (+38.0 mg, +345%).

ZincSpinach (Raw) higher

Cranberries

0.09 mg1% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.09 mg in Cranberries (+0.44 mg, +489%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Cranberries

0.01 g

Spinach (Raw)

0.06 g

Spinach (Raw) provides slightly more saturated fat (0.06 g vs 0.01 g).

Nutrient

Cranberries100 g (1 cup whole (100 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Cranberries higher

Cranberries

46 kcal2% DV

Spinach (Raw)

7 kcal

Cranberries provides 46 kcal vs 7 kcal in Spinach (Raw) (+39 kcal, +567%).

ProteinSpinach (Raw) higher

Cranberries

0.46 g1% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.46 g in Cranberries (+0.40 g, +87%).

CarbohydratesCranberries higher

Cranberries

12.0 g4% DV

Spinach (Raw)

1.1 g

Cranberries provides 12.0 g vs 1.1 g in Spinach (Raw) (+10.9 g, +999%).

Dietary FiberCranberries higher

Cranberries

3.6 g13% DV

Spinach (Raw)

0.66 g2% DV

Cranberries provides 3.6 g vs 0.66 g in Spinach (Raw) (+2.9 g, +445%).

Total FatSimilar

Cranberries

0.13 g

Spinach (Raw)

0.12 g

Both Cranberries and Spinach (Raw) provide similar amounts of total fat (0.13 g).

Total SugarsCranberries higher

Cranberries

4.3 g9% DV

Spinach (Raw)

0.13 g

Cranberries provides 4.3 g vs 0.13 g in Spinach (Raw) (+4.1 g, +3289%).

Vitamins12 nutrients

Vitamin CCranberries higher

Cranberries

14.0 mg16% DV

Spinach (Raw)

8.4 mg9% DV

Cranberries provides 14.0 mg vs 8.4 mg in Spinach (Raw) (+5.6 mg, +66%).

Vitamin A (RAE)Spinach (Raw) higher

Cranberries

3.0 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 3.0 µg in Cranberries (+138 µg, +4590%).

Vitamin DSimilar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ECranberries higher

Cranberries

1.3 mg9% DV

Spinach (Raw)

0.61 mg4% DV

Cranberries provides 1.3 mg vs 0.61 mg in Spinach (Raw) (+0.71 mg, +117%).

Vitamin KSpinach (Raw) higher

Cranberries

5.0 µg4% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 5.0 µg in Cranberries (+140 µg, +2797%).

Folate (DFE)Spinach (Raw) higher

Cranberries

1.0 µg

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 1.0 µg in Cranberries (+57 µg, +5720%).

Thiamin (Vitamin B1)Similar

Cranberries

0.01 mg1% DV

Spinach (Raw)

0.02 mg2% DV

Both Cranberries and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Cranberries

0.02 mg2% DV

Spinach (Raw)

0.06 mg4% DV

Both Cranberries and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Cranberries

0.10 mg1% DV

Spinach (Raw)

0.22 mg1% DV

Spinach (Raw) provides 0.22 mg vs 0.10 mg in Cranberries (+0.12 mg, +115%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

0.30 mg6% DV

Spinach (Raw)

0.02 mg

Cranberries provides 0.30 mg vs 0.02 mg in Spinach (Raw) (+0.28 mg, +1413%).

Vitamin B6Similar

Cranberries

0.06 mg3% DV

Spinach (Raw)

0.06 mg3% DV

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cranberries

2.0 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 2.0 mg in Cranberries (+21.7 mg, +1085%).

PotassiumSpinach (Raw) higher

Cranberries

80.0 mg2% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 80.0 mg in Cranberries (+87.4 mg, +109%).

CalciumSpinach (Raw) higher

Cranberries

8.0 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 8.0 mg in Cranberries (+21.7 mg, +271%).

IronSpinach (Raw) higher

Cranberries

0.23 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.23 mg in Cranberries (+0.58 mg, +253%).

MagnesiumSpinach (Raw) higher

Cranberries

6.0 mg1% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 6.0 mg in Cranberries (+17.7 mg, +295%).

PhosphorusSpinach (Raw) higher

Cranberries

11.0 mg1% DV

Spinach (Raw)

14.7 mg1% DV

Spinach (Raw) provides 14.7 mg vs 11.0 mg in Cranberries (+3.7 mg, +34%).

ZincSpinach (Raw) higher

Cranberries

0.09 mg1% DV

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.09 mg).

Lipids1 nutrients

Saturated FatSimilar

Cranberries

0.01 g

Spinach (Raw)

0.02 g

Both Cranberries and Spinach (Raw) provide similar amounts of saturated fat (0.01 g).

Nutrient

CranberriesAmount per 100 kcal (217 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cranberries

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Cranberries and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Cranberries

1.00 g2% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 1.00 g in Cranberries (+11.4 g, +1146%).

CarbohydratesCranberries higher

Cranberries

26.0 g9% DV

Spinach (Raw)

15.8 g6% DV

Cranberries provides 26.0 g vs 15.8 g in Spinach (Raw) (+10.2 g, +64%).

Dietary FiberSpinach (Raw) higher

Cranberries

7.8 g28% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 7.8 g in Cranberries (+1.8 g, +23%).

Total FatSpinach (Raw) higher

Cranberries

0.28 g

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.28 g in Cranberries (+1.4 g, +501%).

Total SugarsCranberries higher

Cranberries

9.3 g19% DV

Spinach (Raw)

1.8 g4% DV

Cranberries provides 9.3 g vs 1.8 g in Spinach (Raw) (+7.4 g, +407%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Cranberries

30.4 mg34% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 30.4 mg in Cranberries (+91.9 mg, +302%).

Vitamin A (RAE)Spinach (Raw) higher

Cranberries

6.5 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 6.5 µg in Cranberries (+2,034 µg, +31239%).

Vitamin DSimilar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cranberries

2.9 mg19% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 2.9 mg in Cranberries (+6.0 mg, +208%).

Vitamin KSpinach (Raw) higher

Cranberries

11 µg9% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 11 µg in Cranberries (+2,090 µg, +19261%).

Folate (DFE)Spinach (Raw) higher

Cranberries

2.2 µg1% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 2.2 µg in Cranberries (+842 µg, +38789%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Cranberries

0.03 mg2% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.03 mg in Cranberries (+0.31 mg, +1203%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cranberries

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Cranberries (+0.78 mg, +1794%).

Niacin (Vitamin B3)Spinach (Raw) higher

Cranberries

0.22 mg1% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.22 mg in Cranberries (+2.9 mg, +1337%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

0.64 mg13% DV

Spinach (Raw)

0.28 mg6% DV

Cranberries provides 0.64 mg vs 0.28 mg in Spinach (Raw) (+0.36 mg, +126%).

Vitamin B6Spinach (Raw) higher

Cranberries

0.12 mg7% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.12 mg in Cranberries (+0.72 mg, +586%).

Vitamin B12Similar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cranberries

4.3 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 4.3 mg in Cranberries (+339 mg, +7818%).

PotassiumSpinach (Raw) higher

Cranberries

174 mg4% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 174 mg in Cranberries (+2,254 mg, +1298%).

CalciumSpinach (Raw) higher

Cranberries

17.4 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 17.4 mg in Cranberries (+413 mg, +2381%).

IronSpinach (Raw) higher

Cranberries

0.50 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.50 mg in Cranberries (+11.3 mg, +2262%).

MagnesiumSpinach (Raw) higher

Cranberries

13.0 mg3% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 13.0 mg in Cranberries (+331 mg, +2539%).

PhosphorusSpinach (Raw) higher

Cranberries

23.9 mg2% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 23.9 mg in Cranberries (+189 mg, +793%).

ZincSpinach (Raw) higher

Cranberries

0.20 mg2% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.20 mg in Cranberries (+2.1 mg, +1080%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Cranberries

0.02 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.02 g in Cranberries (+0.25 g, +1048%).

Nutrient

CranberriesNormalized to 300 kcal (652 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Cranberries

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Cranberries and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Cranberries

3.0 g6% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 3.0 g in Cranberries (+34.3 g, +1143%).

CarbohydratesCranberries higher

Cranberries

78.0 g28% DV

Spinach (Raw)

47.3 g17% DV

Cranberries provides 78.0 g vs 47.3 g in Spinach (Raw) (+30.7 g, +65%).

Dietary FiberSpinach (Raw) higher

Cranberries

23.5 g84% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 23.5 g in Cranberries (+5.2 g, +22%).

Total FatSpinach (Raw) higher

Cranberries

0.85 g1% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 0.85 g in Cranberries (+4.2 g, +500%).

Total SugarsCranberries higher

Cranberries

27.8 g56% DV

Spinach (Raw)

5.5 g11% DV

Cranberries provides 27.8 g vs 5.5 g in Spinach (Raw) (+22.4 g, +408%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Cranberries

91.3 mg101% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 91.3 mg in Cranberries (+275 mg, +301%).

Vitamin A (RAE)Spinach (Raw) higher

Cranberries

20 µg2% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 20 µg in Cranberries (+6,096 µg, +31167%).

Vitamin DSimilar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Cranberries

8.6 mg57% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 8.6 mg in Cranberries (+17.9 mg, +208%).

Vitamin KSpinach (Raw) higher

Cranberries

33 µg27% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 33 µg in Cranberries (+6,264 µg, +19216%).

Folate (DFE)Spinach (Raw) higher

Cranberries

6.5 µg2% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 6.5 µg in Cranberries (+2,523 µg, +38700%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Cranberries

0.08 mg7% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.08 mg in Cranberries (+0.94 mg, +1200%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Cranberries

0.13 mg10% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.13 mg in Cranberries (+2.3 mg, +1790%).

Niacin (Vitamin B3)Spinach (Raw) higher

Cranberries

0.66 mg4% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 0.66 mg in Cranberries (+8.8 mg, +1334%).

Pantothenic Acid (B5)Cranberries higher

Cranberries

1.9 mg38% DV

Spinach (Raw)

0.85 mg17% DV

Cranberries provides 1.9 mg vs 0.85 mg in Spinach (Raw) (+1.1 mg, +127%).

Vitamin B6Spinach (Raw) higher

Cranberries

0.37 mg22% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.37 mg in Cranberries (+2.2 mg, +584%).

Vitamin B12Similar

Cranberries

0 µg

Spinach (Raw)

0 µg

Both Cranberries and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Cranberries

13.0 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 13.0 mg in Cranberries (+1,017 mg, +7800%).

PotassiumSpinach (Raw) higher

Cranberries

522 mg11% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 522 mg in Cranberries (+6,755 mg, +1295%).

CalciumSpinach (Raw) higher

Cranberries

52.2 mg4% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 52.2 mg in Cranberries (+1,239 mg, +2375%).

IronSpinach (Raw) higher

Cranberries

1.5 mg8% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.5 mg in Cranberries (+33.8 mg, +2257%).

MagnesiumSpinach (Raw) higher

Cranberries

39.1 mg9% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 39.1 mg in Cranberries (+991 mg, +2533%).

PhosphorusSpinach (Raw) higher

Cranberries

71.7 mg6% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 71.7 mg in Cranberries (+567 mg, +791%).

ZincSpinach (Raw) higher

Cranberries

0.59 mg5% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.59 mg in Cranberries (+6.3 mg, +1078%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Cranberries

0.07 g

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.07 g in Cranberries (+0.75 g, +1045%).

Cranberries vs Spinach (Raw)

Cranberries

Spinach (Raw)

Nutritional Takeaways

Comparison Summary