Cranberry vs. Broccoli
Nutrition comparison of Cranberry and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and broccoli:
- Both broccoli and cranberry are high in Vitamin C and dietary fiber.
- Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and cranberry contain similar amounts of calories - broccoli has 34 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 95% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and cranberry contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both broccoli and cranberry are high in dietary fiber. Cranberry has 38% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Broccoli and cranberry contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Broccoli has 513% more protein than cranberry - broccoli has 2.8g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both broccoli and cranberry are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both broccoli and cranberry are high in Vitamin C. Broccoli has 537% more Vitamin C than cranberry - broccoli has 89.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than cranberry - broccoli has 31ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Broccoli and cranberry contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 19 times more Vitamin K than cranberry - broccoli has 101.6ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and broccoli contain significant amounts of pantothenic acid.
| Cranberry | Broccoli | |
|---|---|---|
| Thiamin | 0.012 MG | 0.071 MG |
| Riboflavin | 0.02 MG | 0.117 MG |
| Niacin | 0.101 MG | 0.639 MG |
| Pantothenic acid | 0.295 MG | 0.573 MG |
| Vitamin B6 | 0.057 MG | 0.175 MG |
| Folate | 1 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 488% more calcium than cranberry - broccoli has 47mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Broccoli has 217% more iron than cranberry - broccoli has 0.73mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 295% more potassium than cranberry - broccoli has 316mg 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, broccoli has more kaempferol and luteolin than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than broccoli per 100 grams.
| Cranberry | Broccoli | |
|---|---|---|
| kaempferol | 0.12 mg | 7.84 mg |
| myricetin | 6.63 mg | 0.06 mg |
| Quercetin | 14.84 mg | 3.26 mg |
| luteolin | ~ | 0.8 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,
| Cranberry | Broccoli | |
|---|---|---|
| beta-carotene | 38 UG | 361 UG |
| lutein + zeaxanthin | 91 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.0215 G |
| Total | 0.022 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and broccoli contain small amounts of linoleic acid.
| Cranberry | Broccoli | |
|---|---|---|
| linoleic acid | 0.033 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 (%) |
Broccoli 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 broccoli or cranberry contain more calories in 100 grams?Broccoli and cranberry contain similar amounts of calories - broccoli has 34 calories in 100g and cranberry has 46 calories.
Does broccoli or cranberry have more carbohydrates?
By weight, broccoli and cranberry contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does broccoli or cranberry contain more potassium?
Broccoli is a rich source of potassium and it has 300% more potassium than cranberry - broccoli has 316mg of potassium in 100 grams and cranberry has 80mg of potassium.