Apple vs. Cranberry Juice
Nutrition comparison of Apple and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cranberry juice:
- Apple has more pantothenic acid and folate.
- Apple is a great source of dietary fiber.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and apple contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is similar to cranberry juice for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cranberry Juice | |
|---|---|---|
| Protein | 2% | 3% |
| Carbohydrates | 96% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and apple contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 23 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cranberry juice and apple contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cranberry juice and apple contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cranberry juice and apple are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has 102% more Vitamin C than apple - cranberry juice has 9.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Cranberry juice and apple contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Cranberry juice and apple contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cranberry juice and apple contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Apple has more pantothenic acid and folate. Both apple and cranberry juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.017 MG | 0.009 MG |
| Riboflavin | 0.026 MG | 0.018 MG |
| Niacin | 0.091 MG | 0.091 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.052 MG |
| Folate | 3 UG | 1 UG |
Minerals
calcium
Cranberry juice and apple contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cranberry juice and apple contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cranberry juice and apple contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
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, both apple and cranberry juice contain significant amounts of beta-carotene.
| Apple | Cranberry Juice | |
|---|---|---|
| beta-carotene | 27 UG | 27 UG |
| lutein + zeaxanthin | 29 UG | 68 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cranberry Juice | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.028 G |
| Total | 0.009 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, both apple and cranberry juice contain small amounts of linoleic acid.
| Apple | Cranberry Juice | |
|---|---|---|
| linoleic acid | 0.043 G | 0.042 G |
| Total | 0.043 G | 0.042 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.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cranberry Juice (Cranberry juice, unsweetened) .
Apple g
()
|
Daily Values (%) |
Cranberry Juice 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 cranberry juice or apple contain more calories in 100 grams?Cranberry juice and apple contain similar amounts of calories - cranberry juice has 46 calories in 100g and apple has 52 calories.
Does cranberry juice or apple have more carbohydrates?
By weight, cranberry juice and apple contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.