Cranberry vs. Asparagus
Nutrition comparison of Cranberry and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and asparagus:
- Both asparagus and cranberry are high in dietary fiber.
- Asparagus has 57% less calories than cranberry.
- Asparagus has 68% less carbohydrates than cranberry.
- Asparagus has more thiamin, riboflavin, niacin and folate.
- Asparagus is a great source of iron and potassium.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus has 57% less calories than cranberry - asparagus has 20 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and similar to asparagus for fat. Cranberry has a macronutrient ratio of 4:95:2 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 95% | 61% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 68% less carbohydrates than cranberry - asparagus has 3.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both asparagus and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Asparagus and cranberry contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Asparagus has 378% more protein than cranberry - asparagus has 2.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both asparagus and cranberry are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 150% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Asparagus has 11 times more Vitamin A than cranberry - asparagus has 38ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Asparagus and cranberry contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Asparagus has 732% more Vitamin K than cranberry - asparagus has 41.6ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin, niacin and folate. Both cranberry and asparagus contain significant amounts of pantothenic acid and Vitamin B6.
| Cranberry | Asparagus | |
|---|---|---|
| Thiamin | 0.012 MG | 0.143 MG |
| Riboflavin | 0.02 MG | 0.141 MG |
| Niacin | 0.101 MG | 0.978 MG |
| Pantothenic acid | 0.295 MG | 0.274 MG |
| Vitamin B6 | 0.057 MG | 0.091 MG |
| Folate | 1 UG | 52 UG |
Minerals
calcium
Asparagus has 200% more calcium than cranberry - asparagus has 24mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Asparagus is a great source of iron and it has 830% more iron than cranberry - asparagus has 2.1mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Asparagus is a great source of potassium and it has 153% more potassium than cranberry - asparagus has 202mg 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, asparagus has more kaempferol and isorhamnetin than cranberry per 100 grams, however, cranberry contains more myricetin than asparagus per 100 grams. Both cranberry and asparagus contain significant amounts of quercetin.
| Cranberry | Asparagus | |
|---|---|---|
| kaempferol | 0.12 mg | 1.39 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 13.98 mg |
| isorhamnetin | ~ | 5.7 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 | Asparagus | |
|---|---|---|
| beta-carotene | 38 UG | 449 UG |
| lutein + zeaxanthin | 91 UG | 710 UG |
| alpha-carotene | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Cranberry | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.01 G |
| Total | 0.022 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and asparagus contain small amounts of linoleic acid.
| Cranberry | Asparagus | |
|---|---|---|
| linoleic acid | 0.033 G | 0.04 G |
| Total | 0.033 G | 0.04 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 (%) |
Asparagus 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 asparagus or cranberry contain more calories in 100 grams?Asparagus has 60% less calories than cranberry - asparagus has 20 calories in 100g and cranberry has 46 calories.
Is asparagus or cranberry better for protein?
Asparagus has 380% more protein than cranberry - asparagus has 2.2g of protein per 100 grams and cranberry has 0.46g of protein.
Does asparagus or cranberry have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than cranberry - asparagus has 3.9g of carbs for 100g and cranberry has 12g of carbohydrates.