Cranberry Juice vs. Beets
Nutrition comparison of Cranberry Juice and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and beets:
- Beet has more thiamin, pantothenic acid and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and beets contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and beet has 43 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to beets for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Beets | |
|---|---|---|
| Protein | 3% | 14% |
| Carbohydrates | 95% | 83% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and beets contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and beet has 9.6g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in beets comprise of 71% sugar and 29% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 27 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and beet has 2.8g of dietary fiber.
sugar
Beet has 44% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and beet has 6.8g of sugar.
Protein
protein
Cranberry juice and beets contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and beet has 1.6g of protein.
Fat
saturated fat
Both cranberry juice and beets are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and beet has 0.03g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has 90% more Vitamin C than beet - cranberry juice has 9.3mg of Vitamin C per 100 grams and beet has 4.9mg of Vitamin C.
Vitamin A
Cranberry juice and beets contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and beet has 2ug of Vitamin A.
Vitamin E
Cranberry juice and beets contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and beet has 0.04mg of Vitamin E.
Vitamin K
Cranberry juice and beets contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and beet has 0.2ug of Vitamin K.
The B Vitamins
Beet has more thiamin, pantothenic acid and folate. Both cranberry juice and beets contain significant amounts of riboflavin, niacin and Vitamin B6.
| Cranberry Juice | Beets | |
|---|---|---|
| Thiamin | 0.009 MG | 0.031 MG |
| Riboflavin | 0.018 MG | 0.04 MG |
| Niacin | 0.091 MG | 0.334 MG |
| Pantothenic acid | ~ | 0.155 MG |
| Vitamin B6 | 0.052 MG | 0.067 MG |
| Folate | 1 UG | 109 UG |
Minerals
calcium
Beet has 100% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and beet has 16mg of calcium.
iron
Beet has 220% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and beet has 0.8mg of iron.
potassium
Beet is an excellent source of potassium and it has 322% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and beet has 325mg 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 cranberry juice and beets contain significant amounts of beta-carotene.
| Cranberry Juice | Beets | |
|---|---|---|
| beta-carotene | 27 UG | 20 UG |
| lutein + zeaxanthin | 68 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cranberry Juice | Beets | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.005 G |
| Total | 0.028 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and beets contain significant amounts of linoleic acid.
| Cranberry Juice | Beets | |
|---|---|---|
| linoleic acid | 0.042 G | 0.055 G |
| Total | 0.042 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Beets (Beets, raw) .
Cranberry Juice 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 cranberry juice or beets contain more calories in 100 grams?Cranberry juice and beets contain similar amounts of calories - cranberry juice has 46 calories in 100g and beet has 43 calories.
Does cranberry juice or beets have more carbohydrates?
By weight, cranberry juice and beets contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and beet has 9.6g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in beets comprise of 70% sugar and 30% dietary fiber.
Does cranberry juice or beets contain more potassium?
Beet is a rich source of potassium and it has 320% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and beet has 325mg of potassium.