Cranberry vs. Beets
Nutrition comparison of Cranberry and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and beets:
- Both beets and cranberry are high in dietary fiber.
- Beet has more thiamin and folate.
- Beet is an excellent source of potassium.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and cranberry contain similar amounts of calories - beet has 43 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to beets for fat. Cranberry has a macronutrient ratio of 4:95:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Beets | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 95% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and cranberry contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both beets and cranberry are high in dietary fiber. Cranberry has 29% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Beets and cranberry contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Beets and cranberry contain similar amounts of protein - beet has 1.6g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both beets and cranberry are low in saturated fat - beet has 0.03g 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 186% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Beets and cranberry contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Beets and cranberry contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Beets and cranberry contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Beet has more thiamin and folate. Both cranberry and beets contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Beets | |
|---|---|---|
| Thiamin | 0.012 MG | 0.031 MG |
| Riboflavin | 0.02 MG | 0.04 MG |
| Niacin | 0.101 MG | 0.334 MG |
| Pantothenic acid | 0.295 MG | 0.155 MG |
| Vitamin B6 | 0.057 MG | 0.067 MG |
| Folate | 1 UG | 109 UG |
Minerals
calcium
Beet has 100% more calcium than cranberry - beet has 16mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Beet has 248% more iron than cranberry - beet has 0.8mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Beet is an excellent source of potassium and it has 306% more potassium than cranberry - beet has 325mg 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 beet per 100 grams, however, beet contains more luteolin than cranberry per 100 grams.
| Cranberry | Beets | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.13 mg |
| luteolin | ~ | 0.37 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, both cranberry and beets contain significant amounts of beta-carotene.
| Cranberry | Beets | |
|---|---|---|
| beta-carotene | 38 UG | 20 UG |
| lutein + zeaxanthin | 91 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cranberry | Beets | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.005 G |
| Total | 0.022 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and beets contain significant amounts of linoleic acid.
| Cranberry | Beets | |
|---|---|---|
| linoleic acid | 0.033 G | 0.055 G |
| Total | 0.033 G | 0.055 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 (%) |
Beets 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 beets or cranberry contain more calories in 100 grams?Beets and cranberry contain similar amounts of calories - beet has 43 calories in 100g and cranberry has 46 calories.
Does beets or cranberry have more carbohydrates?
By weight, beets and cranberry contain similar amounts of carbs - beet has 9.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does beets or cranberry contain more potassium?
Beet is a rich source of potassium and it has 310% more potassium than cranberry - beet has 325mg of potassium in 100 grams and cranberry has 80mg of potassium.