Apple vs. Cranberry
Nutrition comparison of Apple and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cranberry:
- Both apple and cranberry are high in dietary fiber.
- Cranberry has 59% less sugar than apple.
- Cranberry has more pantothenic acid, however, apple contains more folate.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple and cranberry contain similar amounts of calories - apple has 52 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, apple is similar to cranberry for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for cranberry, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cranberry | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 95% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple and cranberry contain similar amounts of carbs - apple has 13.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both apple and cranberry are high in dietary fiber. Cranberry has 50% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 59% less sugar than apple - apple has 10.4g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Apple and cranberry contain similar amounts of protein - apple has 0.26g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both apple and cranberry are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 204% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Apple and cranberry contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Apple and cranberry contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Apple and cranberry contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cranberry has more pantothenic acid, however, apple contains more folate. Both apple and cranberry contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Apple | Cranberry | |
|---|---|---|
| Thiamin | 0.017 MG | 0.012 MG |
| Riboflavin | 0.026 MG | 0.02 MG |
| Niacin | 0.091 MG | 0.101 MG |
| Pantothenic acid | 0.061 MG | 0.295 MG |
| Vitamin B6 | 0.041 MG | 0.057 MG |
| Folate | 3 UG | 1 UG |
Minerals
calcium
Apple and cranberry contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Apple and cranberry contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Apple and cranberry contain similar amounts of potassium - apple has 107mg 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, both apple and cranberry contain small amounts of kaempferol.
| Apple | Cranberry | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.12 mg |
| Quercetin | 4.01 mg | 14.84 mg |
| myricetin | ~ | 6.63 mg |
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 apple and cranberry contain significant amounts of beta-carotene.
| Apple | Cranberry | |
|---|---|---|
| beta-carotene | 27 UG | 38 UG |
| lutein + zeaxanthin | 29 UG | 91 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.022 G |
| Total | 0.009 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both apple and cranberry contain small amounts of linoleic acid.
| Apple | Cranberry | |
|---|---|---|
| linoleic acid | 0.043 G | 0.033 G |
| Total | 0.043 G | 0.033 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 Apple or Cranberry .
Apple g
()
|
Daily Values (%) |
Cranberry 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 apple or cranberry contain more calories in 100 grams?Apple and cranberry contain similar amounts of calories - apple has 52 calories in 100g and cranberry has 46 calories.
Does apple or cranberry have more carbohydrates?
By weight, apple and cranberry contain similar amounts of carbs - apple has 13.8g of carbs for 100g and cranberry has 12g of carbohydrates.