Cranberry Juice vs. Broccoli
Nutrition comparison of Cranberry Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and broccoli:
- Broccoli has 6.1 times less sugar than cranberry juice.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and broccoli contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Broccoli | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 95% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and broccoli contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 25 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 6.1 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 623% more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both cranberry juice and broccoli are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 859% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Cranberry juice and broccoli contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 18 times more Vitamin K than cranberry juice - cranberry juice has 5.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.009 MG | 0.071 MG |
| Riboflavin | 0.018 MG | 0.117 MG |
| Niacin | 0.091 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.052 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 juice - cranberry juice has 8mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 192% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 310% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and broccoli has 316mg 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,
| Cranberry Juice | Broccoli | |
|---|---|---|
| beta-carotene | 27 UG | 361 UG |
| lutein + zeaxanthin | 68 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.0215 G |
| Total | 0.028 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and broccoli contain small amounts of linoleic acid.
| Cranberry Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.042 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.042 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Broccoli (Broccoli, raw) .
Cranberry Juice 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 cranberry juice or broccoli contain more calories in 100 grams?Cranberry juice and broccoli contain similar amounts of calories - cranberry juice has 46 calories in 100g and broccoli has 34 calories.
Does cranberry juice or broccoli have more carbohydrates?
By weight, cranberry juice and broccoli contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does cranberry juice or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 310% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and broccoli has 316mg of potassium.