Cranberry Juice vs. Grape Juice
Nutrition comparison of Cranberry Juice and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and grape juice:
- Cranberry juice has signficantly more Vitamin C than grape juice.
- Grape juice has more pantothenic acid.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and grape juice contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, cranberry juice is similar to grape juice for protein, carbs and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Grape Juice | |
|---|---|---|
| Protein | 3% | 2% |
| Carbohydrates | 95% | 96% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and grape juice contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in cranberry juice and grape juice are both made of 99% sugar and 1% dietary fiber.
dietary fiber
Cranberry juice and grape juice contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Cranberry juice and grape juice contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Cranberry juice and grape juice contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both cranberry juice and grape juice are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than grape juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Cranberry juice and grape juice contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Cranberry juice has more Vitamin E than grape juice - cranberry juice has 1.2mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Cranberry juice and grape juice contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Grape juice has more pantothenic acid. Both cranberry juice and grape juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry Juice | Grape Juice | |
|---|---|---|
| Thiamin | 0.009 MG | 0.017 MG |
| Riboflavin | 0.018 MG | 0.015 MG |
| Niacin | 0.091 MG | 0.133 MG |
| Pantothenic acid | ~ | 0.048 MG |
| Vitamin B6 | 0.052 MG | 0.032 MG |
| Folate | 1 UG | ~ |
Minerals
calcium
Cranberry juice and grape juice contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Cranberry juice and grape juice contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Cranberry juice and grape juice contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and grape juice has 104mg 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, both cranberry juice and grape juice contain significant amounts of lutein + zeaxanthin.
| Cranberry Juice | Grape Juice | |
|---|---|---|
| beta-carotene | 27 UG | 5 UG |
| lutein + zeaxanthin | 68 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Cranberry Juice | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.005 G |
| Total | 0.028 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and grape juice contain small amounts of linoleic acid.
| Cranberry Juice | Grape Juice | |
|---|---|---|
| linoleic acid | 0.042 G | 0.017 G |
| Total | 0.042 G | 0.017 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Cranberry Juice g
()
|
Daily Values (%) |
Grape Juice 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 grape juice contain more calories in 100 grams?Cranberry juice and grape juice contain similar amounts of calories - cranberry juice has 46 calories in 100g and grape juice has 60 calories.
Does cranberry juice or grape juice have more carbohydrates?
By weight, cranberry juice and grape juice contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in cranberry juice and grape juice are both made of 100% sugar and 0% dietary fiber.