Cranberry vs. Chili Pepper
Nutrition comparison of Cranberry and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and chili pepper:
- Both chili pepper and cranberry are high in Vitamin C.
- Chili pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
- Chili pepper is an excellent source of potassium.
- Cranberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chili pepper and cranberry contain similar amounts of calories - chili pepper has 40 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to chili pepper for fat. Cranberry has a macronutrient ratio of 4:95:2 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Chili Pepper | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 95% | 79% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Chili pepper and cranberry contain similar amounts of carbs - chili pepper has 9.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 140% more dietary fiber than chili pepper - chili pepper has 1.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Chili pepper and cranberry contain similar amounts of sugar - chili pepper has 5.1g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Chili pepper and cranberry contain similar amounts of protein - chili pepper has 2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both chili pepper and cranberry are low in saturated fat - chili pepper has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both chili pepper and cranberry are high in Vitamin C. Chili pepper has 16 times more Vitamin C than cranberry - chili pepper has 242.5mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Chili pepper has 18 times more Vitamin A than cranberry - chili pepper has 59ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Chili pepper and cranberry contain similar amounts of Vitamin E - chili pepper has 0.69mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Chili pepper and cranberry contain similar amounts of Vitamin K - chili pepper has 14.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Chili pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
| Cranberry | Chili Pepper | |
|---|---|---|
| Thiamin | 0.012 MG | 0.09 MG |
| Riboflavin | 0.02 MG | 0.09 MG |
| Niacin | 0.101 MG | 0.95 MG |
| Pantothenic acid | 0.295 MG | 0.061 MG |
| Vitamin B6 | 0.057 MG | 0.278 MG |
| Folate | 1 UG | 23 UG |
Minerals
calcium
Chili pepper has 125% more calcium than cranberry - chili pepper has 18mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Chili pepper has 422% more iron than cranberry - chili pepper has 1.2mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Chili pepper is an excellent source of potassium and it has 325% more potassium than cranberry - chili pepper has 340mg 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, cranberry has more myricetin than chili pepper per 100 grams, however, chili pepper contains more apigenin and luteolin than cranberry per 100 grams. Both cranberry and chili pepper contain significant amounts of quercetin.
| Cranberry | Chili Pepper | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | 1.2 mg |
| Quercetin | 14.84 mg | 14.7 mg |
| apigenin | ~ | 1.4 mg |
| luteolin | ~ | 3.87 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 | Chili Pepper | |
|---|---|---|
| beta-carotene | 38 UG | 671 UG |
| lutein + zeaxanthin | 91 UG | 725 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Cranberry | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.005 G |
| Total | 0.022 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than cranberry per 100 grams.
| Cranberry | Chili Pepper | |
|---|---|---|
| linoleic acid | 0.033 G | 0.104 G |
| Total | 0.033 G | 0.104 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 (Cranberries, raw) and Chili Pepper (Peppers, hot chili, green, raw) .
Cranberry g
()
|
Daily Values (%) |
Chili Pepper 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 chili pepper or cranberry contain more calories in 100 grams?Chili pepper and cranberry contain similar amounts of calories - chili pepper has 40 calories in 100g and cranberry has 46 calories.
Does chili pepper or cranberry have more carbohydrates?
By weight, chili pepper and cranberry contain similar amounts of carbs - chili pepper has 9.5g of carbs for 100g and cranberry has 12g of carbohydrates.
Does chili pepper or cranberry contain more potassium?
Chili pepper is a rich source of potassium and it has 330% more potassium than cranberry - chili pepper has 340mg of potassium in 100 grams and cranberry has 80mg of potassium.