Cranberry Juice vs. Mango Juice
Nutrition comparison of Cranberry Juice and Mango 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
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and mango juice:
- Cranberry juice has more thiamin, riboflavin and Vitamin B6, however, mango juice contains more pantothenic acid and folate.
- Mango juice has more beta-carotene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than mango juice.
- Mango juice is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and cranberry juice contain similar amounts of calories - mango juice has 51 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, cranberry juice is similar to mango juice for protein, carbs and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for mango juice, 1:98:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Mango Juice | |
|---|---|---|
| Protein | 3% | 1% |
| Carbohydrates | 95% | 98% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and cranberry juice contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
The carbs in mango juice are made of 98% sugar and 2% dietary fiber, whereas the carbs in cranberry juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Mango juice and cranberry juice contain similar amounts of dietary fiber - mango juice has 0.3g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Mango juice and cranberry juice contain similar amounts of sugar - mango juice has 12.5g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Mango juice and cranberry juice contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both mango juice and cranberry juice are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Mango juice is a great source of Vitamin C and it has 63% more Vitamin C than cranberry juice - mango juice has 15.2mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Mango juice has 16 times more Vitamin A than cranberry juice - mango juice has 35ug of Vitamin A per 100 grams and cranberry juice has 2ug of Vitamin A.
Vitamin E
Mango juice and cranberry juice contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Mango juice and cranberry juice contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.
The B Vitamins
Cranberry juice has more thiamin, riboflavin and Vitamin B6, however, mango juice contains more pantothenic acid and folate. Both cranberry juice and mango juice contain significant amounts of niacin.
| Cranberry Juice | Mango Juice | |
|---|---|---|
| Thiamin | 0.009 MG | 0.003 MG |
| Riboflavin | 0.018 MG | 0.003 MG |
| Niacin | 0.091 MG | 0.08 MG |
| Pantothenic acid | ~ | 0.07 MG |
| Vitamin B6 | 0.052 MG | 0.015 MG |
| Folate | 1 UG | 7 UG |
Minerals
calcium
Mango juice has 113% more calcium than cranberry juice - mango juice has 17mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Mango juice and cranberry juice contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Cranberry juice has 221% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and cranberry juice has 77mg 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, mango juice has more beta-carotene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than mango juice per 100 grams.
| Cranberry Juice | Mango Juice | |
|---|---|---|
| beta-carotene | 27 UG | 402 UG |
| lutein + zeaxanthin | 68 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Cranberry Juice | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.008 G |
| Total | 0.028 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and mango juice contain small amounts of linoleic acid.
| Cranberry Juice | Mango Juice | |
|---|---|---|
| linoleic acid | 0.042 G | 0.003 G |
| Total | 0.042 G | 0.003 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 Mango Juice (Mango nectar, canned) .
Cranberry Juice g
()
|
Daily Values (%) |
Mango 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 mango juice or cranberry juice contain more calories in 100 grams?Mango juice and cranberry juice contain similar amounts of calories - mango juice has 51 calories in 100g and cranberry juice has 46 calories.
Does mango juice or cranberry juice have more carbohydrates?
By weight, mango juice and cranberry juice contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and cranberry juice has 12.2g of carbohydrates. the carbs in mango juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in cranberry juice comprise of 100% sugar and 0% dietary fiber.