Whole Wheat Bread vs. Cranberry Juice
Nutrition comparison of Whole Wheat Bread and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cranberry juice:
- Cranberry juice has signficantly more Vitamin C than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and cranberry juice has 83% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to cranberry juice per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cranberry Juice | |
|---|---|---|
| Protein | 20% | 3% |
| Carbohydrates | 66% | 95% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cranberry juice has 72% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 73 times more dietary fiber than cranberry juice - whole wheat bread has 7.4g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Whole wheat bread has 47% less sugar than cranberry juice - whole wheat bread has 6.4g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 33 times more protein than cranberry juice - whole wheat bread has 13.4g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both whole wheat bread and cranberry juice are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Cranberry juice and whole wheat bread contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and cranberry juice contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Whole wheat bread and cranberry juice contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.279 MG | 0.009 MG |
| Riboflavin | 0.131 MG | 0.018 MG |
| Niacin | 4.042 MG | 0.091 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.052 MG |
| Folate | 75 UG | 1 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 11 times more calcium than cranberry juice - whole wheat bread has 103mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 900% more iron than cranberry juice - whole wheat bread has 2.5mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 199% more potassium than cranberry juice - whole wheat bread has 230mg 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, both whole wheat bread and cranberry juice contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Cranberry Juice | |
|---|---|---|
| beta-carotene | 1 UG | 27 UG |
| lutein + zeaxanthin | 94 UG | 68 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.
| Whole Wheat Bread | Cranberry Juice | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.028 G |
| Total | 0.205 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cranberry juice per 100 grams.
| Whole Wheat Bread | Cranberry Juice | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.042 G |
| Total | 1.669 G | 0.042 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Cranberry Juice .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cranberry Juice (Cranberry juice, unsweetened) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cranberry 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 % |
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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 % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole wheat bread or cranberry juice contain more calories in 100 grams?Whole wheat bread is high in calories and cranberry juice has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cranberry juice has 46 calories.
Does whole wheat bread or cranberry juice have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cranberry juice has 70% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cranberry juice has 12.2g of carbohydrates.
Does whole wheat bread or cranberry juice contain more calcium?
Whole wheat bread is a rich source of calcium and it has 11 times more calcium than cranberry juice - whole wheat bread has 103mg of calcium in 100 grams and cranberry juice has 8mg of calcium.