Blackberry vs. Cranberry Juice
Nutrition comparison of Blackberry and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and cranberry juice:
- Blackberry has 60% less sugar than cranberry juice.
- Blackberry has more niacin, pantothenic acid and folate.
- Blackberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and blackberry contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to cranberry juice per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Cranberry Juice | |
|---|---|---|
| Protein | 12% | 3% |
| Carbohydrates | 79% | 95% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and blackberry contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Blackberry is an excellent source of dietary fiber and it has 52 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 60% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Cranberry juice and blackberry contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both cranberry juice and blackberry are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 126% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Cranberry juice and blackberry contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Cranberry juice and blackberry contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Cranberry juice and blackberry contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Blackberry has more niacin, pantothenic acid and folate. Both blackberry and cranberry juice contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Blackberry | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.02 MG | 0.009 MG |
| Riboflavin | 0.026 MG | 0.018 MG |
| Niacin | 0.646 MG | 0.091 MG |
| Pantothenic acid | 0.276 MG | ~ |
| Vitamin B6 | 0.03 MG | 0.052 MG |
| Folate | 25 UG | 1 UG |
Minerals
calcium
Blackberry has 263% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Cranberry juice and blackberry contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Blackberry has 110% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and blackberry has 162mg 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 blackberry and cranberry juice contain significant amounts of lutein + zeaxanthin.
| Blackberry | Cranberry Juice | |
|---|---|---|
| beta-carotene | 128 UG | 27 UG |
| lutein + zeaxanthin | 118 UG | 68 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.
| Blackberry | Cranberry Juice | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.028 G |
| Total | 0.094 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, blackberry has more linoleic acid than cranberry juice per 100 grams.
| Blackberry | Cranberry Juice | |
|---|---|---|
| linoleic acid | 0.186 G | 0.042 G |
| Total | 0.186 G | 0.042 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: Blackberry (Blackberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) .
Blackberry g
()
|
Daily Values (%) |
Cranberry Juice 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 blackberry contain more calories in 100 grams?Cranberry juice and blackberry contain similar amounts of calories - cranberry juice has 46 calories in 100g and blackberry has 43 calories.
Does cranberry juice or blackberry have more carbohydrates?
By weight, cranberry juice and blackberry contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.