Cranberry vs. Artichoke
Nutrition comparison of Cranberry and Artichoke
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
artichoke
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and artichoke:
- Both artichoke and cranberry are high in dietary fiber.
- Artichoke has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of potassium.
- Cranberry has more beta-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than cranberry.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Artichoke (Artichokes, (globe or french), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and cranberry contain similar amounts of calories - artichoke has 47 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and similar to artichoke for fat. Cranberry has a macronutrient ratio of 4:95:2 and for artichoke, 23:74:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Artichoke | |
|---|---|---|
| Protein | 4% | 23% |
| Carbohydrates | 95% | 74% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and cranberry contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both artichoke and cranberry are high in dietary fiber. Artichoke has 50% more dietary fiber than cranberry - artichoke has 5.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Artichoke and cranberry contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Artichoke has 611% more protein than cranberry - artichoke has 3.3g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both artichoke and cranberry are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Artichoke and cranberry contain similar amounts of Vitamin C - artichoke has 11.7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Artichoke and cranberry contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Artichoke and cranberry contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Artichoke and cranberry contain similar amounts of Vitamin K - artichoke has 14.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Artichoke has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and artichoke contain significant amounts of pantothenic acid.
| Cranberry | Artichoke | |
|---|---|---|
| Thiamin | 0.012 MG | 0.072 MG |
| Riboflavin | 0.02 MG | 0.066 MG |
| Niacin | 0.101 MG | 1.046 MG |
| Pantothenic acid | 0.295 MG | 0.338 MG |
| Vitamin B6 | 0.057 MG | 0.116 MG |
| Folate | 1 UG | 68 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 450% more calcium than cranberry - artichoke has 44mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Artichoke has 457% more iron than cranberry - artichoke has 1.3mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Artichoke is an excellent source of potassium and it has 363% more potassium than cranberry - artichoke has 370mg 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, cranberry has more myricetin and quercetin than artichoke per 100 grams, however, artichoke contains more apigenin and luteolin than cranberry per 100 grams.
| Cranberry | Artichoke | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | ~ |
| apigenin | ~ | 7.48 mg |
| luteolin | ~ | 2.3 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, cranberry has more beta-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than cranberry per 100 grams.
| Cranberry | Artichoke | |
|---|---|---|
| beta-carotene | 38 UG | 8 UG |
| lutein + zeaxanthin | 91 UG | 464 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and artichoke contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Artichoke | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.017 G |
| Total | 0.022 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and artichoke contain small amounts of linoleic acid.
| Cranberry | Artichoke | |
|---|---|---|
| linoleic acid | 0.033 G | 0.046 G |
| Total | 0.033 G | 0.046 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 (%) |
Artichoke 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 artichoke or cranberry contain more calories in 100 grams?Artichoke and cranberry contain similar amounts of calories - artichoke has 47 calories in 100g and cranberry has 46 calories.
Does artichoke or cranberry have more carbohydrates?
By weight, artichoke and cranberry contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and cranberry has 12g of carbohydrates.
Does artichoke or cranberry contain more potassium?
Artichoke is a rich source of potassium and it has 360% more potassium than cranberry - artichoke has 370mg of potassium in 100 grams and cranberry has 80mg of potassium.