Cherries vs. Cranberry
Nutrition comparison of Cherries and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and cranberry:
- Both cherries and cranberry are high in dietary fiber.
- Cherry has more folate.
- Cherry is a great source of potassium.
- Cranberry has 67% less sugar than cherry.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherries and cranberry contain similar amounts of calories - cherry has 63 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cherries is lighter in carbs and similar to cranberry for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Cranberry | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and cranberry contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both cherries and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 67% less sugar than cherry - cherry has 12.8g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Cherries and cranberry contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both cherries and cranberry are low in saturated fat - cherry has 0.04g 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 100% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cherries and cranberry contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Cherries and cranberry contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cherries and cranberry contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cherry has more folate. Both cherries and cranberry contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cherries | Cranberry | |
|---|---|---|
| Thiamin | 0.027 MG | 0.012 MG |
| Riboflavin | 0.033 MG | 0.02 MG |
| Niacin | 0.154 MG | 0.101 MG |
| Pantothenic acid | 0.199 MG | 0.295 MG |
| Vitamin B6 | 0.049 MG | 0.057 MG |
| Folate | 4 UG | 1 UG |
Minerals
calcium
Cherries and cranberry contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Cherries and cranberry contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Cherry is a great source of potassium and it has 178% more potassium than cranberry - cherry has 222mg 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, both cherries and cranberry contain significant amounts of kaempferol.
| Cherries | Cranberry | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.12 mg |
| myricetin | 0.05 mg | 6.63 mg |
| Quercetin | 2.29 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 cherries and cranberry contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cherries | Cranberry | |
|---|---|---|
| beta-carotene | 38 UG | 38 UG |
| lutein + zeaxanthin | 85 UG | 91 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and cranberry contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.022 G |
| Total | 0.026 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and cranberry contain small amounts of linoleic acid.
| Cherries | Cranberry | |
|---|---|---|
| linoleic acid | 0.027 G | 0.033 G |
| Total | 0.027 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.
Cherries 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 cherries or cranberry contain more calories in 100 grams?Cherries and cranberry contain similar amounts of calories - cherry has 63 calories in 100g and cranberry has 46 calories.
Does cherries or cranberry have more carbohydrates?
By weight, cherries and cranberry contain similar amounts of carbs - cherry has 16g of carbs for 100g and cranberry has 12g of carbohydrates.