Blueberry vs. Cranberry
Nutrition comparison of Blueberry and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and cranberry:
- Both blueberry and cranberry are high in dietary fiber.
- Blueberry has more thiamin, niacin and folate, however, cranberry contains more pantothenic acid.
- Cranberry has 57% less sugar than blueberry.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and cranberry contain similar amounts of calories - blueberry has 57 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, blueberry is lighter in carbs and similar to cranberry for protein and fat. Blueberry has a macronutrient ratio of 5:91:5 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Cranberry | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 95% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and cranberry contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both blueberry and cranberry are high in dietary fiber. Cranberry has 50% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 57% less sugar than blueberry - blueberry has 10g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Blueberry and cranberry contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both blueberry and cranberry are low in saturated fat - blueberry 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 44% more Vitamin C than blueberry - blueberry has 9.7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Blueberry and cranberry contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Blueberry and cranberry contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Blueberry and cranberry contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Blueberry has more thiamin, niacin and folate, however, cranberry contains more pantothenic acid. Both blueberry and cranberry contain significant amounts of riboflavin and Vitamin B6.
| Blueberry | Cranberry | |
|---|---|---|
| Thiamin | 0.037 MG | 0.012 MG |
| Riboflavin | 0.041 MG | 0.02 MG |
| Niacin | 0.418 MG | 0.101 MG |
| Pantothenic acid | 0.124 MG | 0.295 MG |
| Vitamin B6 | 0.052 MG | 0.057 MG |
| Folate | 6 UG | 1 UG |
Minerals
calcium
Blueberry and cranberry contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Blueberry and cranberry contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Blueberry and cranberry contain similar amounts of potassium - blueberry has 77mg 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, blueberry has more kaempferol than cranberry per 100 grams, however, cranberry contains more myricetin than blueberry per 100 grams. Both blueberry and cranberry contain significant amounts of quercetin.
| Blueberry | Cranberry | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 0.12 mg |
| myricetin | 1.3 mg | 6.63 mg |
| Quercetin | 7.67 mg | 14.84 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 blueberry and cranberry contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Blueberry | Cranberry | |
|---|---|---|
| beta-carotene | 32 UG | 38 UG |
| lutein + zeaxanthin | 80 UG | 91 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Blueberry | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.022 G |
| Total | 0.058 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than cranberry per 100 grams.
| Blueberry | Cranberry | |
|---|---|---|
| linoleic acid | 0.088 G | 0.033 G |
| Total | 0.088 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.
Blueberry 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 blueberry or cranberry contain more calories in 100 grams?Blueberry and cranberry contain similar amounts of calories - blueberry has 57 calories in 100g and cranberry has 46 calories.
Does blueberry or cranberry have more carbohydrates?
By weight, blueberry and cranberry contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and cranberry has 12g of carbohydrates.