Cranberry vs. Cashews
Nutrition comparison of Cranberry and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and cashews:
- Both cashews and cranberry are high in dietary fiber.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cashew has signficantly more calcium than cranberry.
- Cashew is an excellent source of iron, potassium and protein.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and cranberry has 92% less calories than cashew - cashew has 553 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 cashews per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Cashews | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and cranberry has 60% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both cashews and cranberry are high in dietary fiber. Cashew is very similar to cashew for dietary fiber - cashew has 3.3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cashews and cranberry contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 38 times more protein than cranberry - cashew has 18.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cashew is high in saturated fat and cranberry has 100% less saturated fat than cashew - cashew has 7.8g 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 27 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and cashews contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and cranberry contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cashew has 582% more Vitamin K than cranberry - cashew has 34.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Cashews | |
|---|---|---|
| Thiamin | 0.012 MG | 0.423 MG |
| Riboflavin | 0.02 MG | 0.058 MG |
| Niacin | 0.101 MG | 1.062 MG |
| Pantothenic acid | 0.295 MG | 0.864 MG |
| Vitamin B6 | 0.057 MG | 0.417 MG |
| Folate | 1 UG | 25 UG |
Minerals
calcium
Cashew has signficantly more calcium than cranberry - cashew has 37mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Cashew is an excellent source of iron and it has 28 times more iron than cranberry - cashew has 6.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Cashew is an excellent source of potassium and it has 725% more potassium than cranberry - cashew has 660mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.062 G |
| Total | 0.022 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cranberry per 100 grams.
| Cranberry | Cashews | |
|---|---|---|
| linoleic acid | 0.033 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.033 G | 8.048 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 (%) |
Cashews 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 cashews or cranberry contain more calories in 100 grams?Cashew is high in calories and cranberry has 90% less calories than cashew - cashew has 553 calories in 100g and cranberry has 46 calories.
Does cashews or cranberry have more carbohydrates?
By weight, cashew is high in carbohydrates and cranberry has 60% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and cranberry has 12g of carbohydrates.
Does cashews or cranberry contain more iron?
Cashew is an abundant source of iron and it has 28 times more iron than cranberry - cashew has 6.7mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does cashews or cranberry contain more potassium?
Cashew is a rich source of potassium and it has 730% more potassium than cranberry - cashew has 660mg of potassium in 100 grams and cranberry has 80mg of potassium.