Cranberry Juice vs. Cauliflower
Nutrition comparison of Cranberry Juice and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and cauliflower:
- Cauliflower has 5.3 times less sugar than cranberry juice.
- Cauliflower has 59% less carbohydrates than cranberry juice.
- Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than cranberry juice.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 46% less calories than cranberry juice - cranberry juice has 46 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Cauliflower | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 95% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 59% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 5.3 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Cranberry juice and cauliflower contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cranberry juice and cauliflower are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 418% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Cranberry juice and cauliflower contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cranberry juice and cauliflower contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cranberry juice and cauliflower contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Cauliflower | |
|---|---|---|
| Thiamin | 0.009 MG | 0.05 MG |
| Riboflavin | 0.018 MG | 0.06 MG |
| Niacin | 0.091 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | 0.052 MG | 0.184 MG |
| Folate | 1 UG | 57 UG |
Minerals
calcium
Cauliflower has 175% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Cranberry juice and cauliflower contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 288% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 68 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.015 G |
| Total | 0.028 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and cauliflower contain small amounts of linoleic acid.
| Cranberry Juice | Cauliflower | |
|---|---|---|
| linoleic acid | 0.042 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.042 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than cranberry juice - cranberry juice has 46 calories in 100g and cauliflower has 25 calories.
Does cranberry juice or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and cauliflower has 5g of carbohydrates.