USDA-derived comparison
Cranberries vs Mango
Cranberries leads for Vitamin E; Mango answers with Vitamin C and Folate.
Who each is for: Choose cranberries for vitamin E. Choose mango for vitamin C and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cranberries | Mango |
|---|---|---|
| Calories | 46 kcal | 60 kcal |
| Protein | 0 g | 1 g |
| Carbs | 12 g | 15 g |
| Fat | 0 g | 0 g |
| Fiber | 4 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 80 mg | 168 mg |
| Calcium | 8 mg | 11 mg |
| Iron | 0.2 mg | 0.2 mg |
| Magnesium | 6 mg | 10 mg |
| Zinc | 0.1 mg | 0.1 mg |
| Vitamin C | 14 mg | 36 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 1 µg | 43 µg |
Servings differ: 1 cup of cranberries is about 110g, 1 cup, sliced of mango about 165g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate