Cranberry vs. Almonds
Nutrition comparison of Cranberry and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and almonds:
- Both almonds and cranberry are high in dietary fiber.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Cranberry has signficantly less saturated fat than almond.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cranberry has 92% less calories than almond - almond has 579 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 94% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 44% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both almonds and cranberry are high in dietary fiber. Almond has 247% more dietary fiber than cranberry - almond has 12.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Almonds and cranberry contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 44 times more protein than cranberry - almond has 21.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
trans fat
Both almonds and cranberry are low in trans fat - almond has 0.02g of trans fat per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than almond - cranberry has 14mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Cranberry and almonds contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 18 times more Vitamin E than cranberry - almond has 25.6mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and almonds contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and almonds contain significant amounts of pantothenic acid.
| Cranberry | Almonds | |
|---|---|---|
| Thiamin | 0.012 MG | 0.205 MG |
| Riboflavin | 0.02 MG | 1.138 MG |
| Niacin | 0.101 MG | 3.618 MG |
| Pantothenic acid | 0.295 MG | 0.471 MG |
| Vitamin B6 | 0.057 MG | 0.137 MG |
| Folate | 1 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 32 times more calcium than cranberry - almond has 269mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Almond is an excellent source of iron and it has 15 times more iron than cranberry - almond has 3.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Almond is an excellent source of potassium and it has 816% more potassium than cranberry - almond has 733mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more kaempferol and isorhamnetin than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than almond per 100 grams.
| Cranberry | Almonds | |
|---|---|---|
| kaempferol | 0.12 mg | 0.39 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than almond per 100 grams.
| Cranberry | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.003 G |
| Total | 0.022 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cranberry per 100 grams.
| Cranberry | Almonds | |
|---|---|---|
| linoleic acid | 0.033 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.033 G | 12.326 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.
Cranberry g
()
|
Daily Values (%) |
Almonds 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 almonds or cranberry contain more calories in 100 grams?Almond is high in calories and cranberry has 90% less calories than almond - almond has 579 calories in 100g and cranberry has 46 calories.
Does almonds or cranberry have more carbohydrates?
By weight, cranberry has 40% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does almonds or cranberry contain more calcium?
Almond is a rich source of calcium and it has 32 times more calcium than cranberry - almond has 269mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does almonds or cranberry contain more iron?
Almond is an abundant source of iron and it has 15 times more iron than cranberry - almond has 3.7mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does almonds or cranberry contain more potassium?
Almond is a rich source of potassium and it has 820% more potassium than cranberry - almond has 733mg of potassium in 100 grams and cranberry has 80mg of potassium.