Cranberry vs. Cranberry Juice
Nutrition comparison of Cranberry and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and cranberry juice:
- Cranberry has 65% less sugar than cranberry juice.
- Cranberry has more pantothenic acid.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and cranberry contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to cranberry juice for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Cranberry Juice | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and cranberry contain similar amounts of carbs - cranberry juice has 12.2g 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 35 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 65% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Cranberry juice and cranberry contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both cranberry juice and cranberry are low in saturated fat - cranberry juice has 0.01g 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 51% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry juice and cranberry contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Cranberry juice and cranberry contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry juice and cranberry contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cranberry has more pantothenic acid. Both cranberry and cranberry juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.012 MG | 0.009 MG |
| Riboflavin | 0.02 MG | 0.018 MG |
| Niacin | 0.101 MG | 0.091 MG |
| Pantothenic acid | 0.295 MG | ~ |
| Vitamin B6 | 0.057 MG | 0.052 MG |
| Folate | 1 UG | 1 UG |
Minerals
calcium
Cranberry juice and cranberry contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Cranberry juice and cranberry contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Cranberry juice and cranberry contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and cranberry has 80mg 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 cranberry and cranberry juice contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Cranberry Juice | |
|---|---|---|
| beta-carotene | 38 UG | 27 UG |
| lutein + zeaxanthin | 91 UG | 68 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and cranberry juice contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Cranberry Juice | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.028 G |
| Total | 0.022 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and cranberry juice contain small amounts of linoleic acid.
| Cranberry | Cranberry Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.042 G |
| Total | 0.033 G | 0.042 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.
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) .
Cranberry 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 % |
|
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 cranberry juice or cranberry contain more calories in 100 grams?Cranberry juice and cranberry contain similar amounts of calories - cranberry juice has 46 calories in 100g and cranberry has 46 calories.
Does cranberry juice or cranberry have more carbohydrates?
By weight, cranberry juice and cranberry contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and cranberry has 12g of carbohydrates.