Avocado vs. Cranberry
Nutrition comparison of Avocado and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cranberry:
- Both avocado and cranberry are high in dietary fiber.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
- Cranberry has 264.7 times less saturated fat than avocado.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cranberry has 72% less calories than avocado - avocado has 167 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to cranberry for protein. Avocado has a macronutrient ratio of 4:19:77 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cranberry | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 95% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and cranberry contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both avocado and cranberry are high in dietary fiber. Avocado has 89% more dietary fiber than cranberry - avocado has 6.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Avocado and cranberry contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Avocado and cranberry contain similar amounts of protein - avocado has 2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has 264.7 times less saturated fat than avocado - avocado has 2.1g 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 59% more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Avocado and cranberry contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Avocado and cranberry contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Avocado and cranberry contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Cranberry | |
|---|---|---|
| Thiamin | 0.075 MG | 0.012 MG |
| Riboflavin | 0.143 MG | 0.02 MG |
| Niacin | 1.912 MG | 0.101 MG |
| Pantothenic acid | 1.463 MG | 0.295 MG |
| Vitamin B6 | 0.287 MG | 0.057 MG |
| Folate | 89 UG | 1 UG |
Minerals
calcium
Avocado and cranberry contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Avocado and cranberry contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Avocado is an excellent source of potassium and it has 534% more potassium than cranberry - avocado has 507mg of potassium per 100 grams and cranberry has 80mg 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 avocado and cranberry contain significant amounts of beta-carotene.
| Avocado | Cranberry | |
|---|---|---|
| beta-carotene | 63 UG | 38 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 91 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Avocado | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.022 G |
| Total | 0.125 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cranberry per 100 grams.
| Avocado | Cranberry | |
|---|---|---|
| linoleic acid | 1.674 G | 0.033 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.033 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.
Avocado g
()
|
Daily Values (%) |
Cranberry 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 avocado or cranberry contain more calories in 100 grams?Avocado is high in calories and cranberry has 70% less calories than avocado - avocado has 167 calories in 100g and cranberry has 46 calories.
Does avocado or cranberry have more carbohydrates?
By weight, avocado and cranberry contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does avocado or cranberry contain more potassium?
Avocado is a rich source of potassium and it has 530% more potassium than cranberry - avocado has 507mg of potassium in 100 grams and cranberry has 80mg of potassium.