Apricot vs. Cranberry
Nutrition comparison of Apricot and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and cranberry:
- Apricot has more thiamin, niacin and folate.
- Apricot has signficantly more Vitamin A than cranberry.
- Apricot is a great source of potassium.
- Cranberry has 54% less sugar than apricot.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Apricot (Apricots, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apricot and cranberry contain similar amounts of calories - apricot has 48 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, apricot is heavier in protein, lighter in carbs and heavier in fat compared to cranberry per calorie. Apricot has a macronutrient ratio of 11:83:7 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Cranberry | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 83% | 95% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apricot and cranberry contain similar amounts of carbs - apricot has 11.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 80% more dietary fiber than apricot - apricot has 2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 54% less sugar than apricot - apricot has 9.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Apricot and cranberry contain similar amounts of protein - apricot has 1.4g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both apricot and cranberry are low in saturated fat - apricot 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 40% more Vitamin C than apricot - apricot has 10mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than cranberry - apricot has 96ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Apricot and cranberry contain similar amounts of Vitamin E - apricot has 0.89mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Apricot and cranberry contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Apricot has more thiamin, niacin and folate. Both apricot and cranberry contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Apricot | Cranberry | |
|---|---|---|
| Thiamin | 0.03 MG | 0.012 MG |
| Riboflavin | 0.04 MG | 0.02 MG |
| Niacin | 0.6 MG | 0.101 MG |
| Pantothenic acid | 0.24 MG | 0.295 MG |
| Vitamin B6 | 0.054 MG | 0.057 MG |
| Folate | 9 UG | 1 UG |
Minerals
calcium
Apricot and cranberry contain similar amounts of calcium - apricot has 13mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Apricot and cranberry contain similar amounts of iron - apricot has 0.39mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Apricot is a great source of potassium and it has 224% more potassium than cranberry - apricot has 259mg 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, apricot has more kaempferol than cranberry per 100 grams, however, cranberry contains more quercetin and myricetin than apricot per 100 grams.
| Apricot | Cranberry | |
|---|---|---|
| kaempferol | 0.63 mg | 0.12 mg |
| Quercetin | 1.63 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 apricot and cranberry contain significant amounts of lutein + zeaxanthin.
| Apricot | Cranberry | |
|---|---|---|
| beta-carotene | 1094 UG | 38 UG |
| alpha-carotene | 19 UG | ~ |
| lutein + zeaxanthin | 89 UG | 91 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, apricot has more linoleic acid than cranberry per 100 grams.
| Apricot | Cranberry | |
|---|---|---|
| linoleic acid | 0.077 G | 0.033 G |
| Total | 0.077 G | 0.033 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.
Apricot 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 apricot or cranberry contain more calories in 100 grams?Apricot and cranberry contain similar amounts of calories - apricot has 48 calories in 100g and cranberry has 46 calories.
Does apricot or cranberry have more carbohydrates?
By weight, apricot and cranberry contain similar amounts of carbs - apricot has 11.1g of carbs for 100g and cranberry has 12g of carbohydrates.