Cranberry vs. Eggplant
Nutrition comparison of Cranberry and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and eggplant:
- Both eggplant and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Eggplant has 51% less carbohydrates than cranberry.
- Eggplant has more thiamin, niacin and folate.
- Eggplant is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant has 46% less calories than cranberry - eggplant has 25 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to eggplant for fat. Cranberry has a macronutrient ratio of 4:95:2 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Eggplant | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 51% less carbohydrates than cranberry - eggplant has 5.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both eggplant and cranberry are high in dietary fiber. Cranberry has 20% more dietary fiber than eggplant - eggplant has 3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Eggplant and cranberry contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Eggplant and cranberry contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both eggplant and cranberry are low in saturated fat - eggplant 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 536% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Eggplant and cranberry contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Eggplant and cranberry contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Eggplant and cranberry contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Eggplant has more thiamin, niacin and folate. Both cranberry and eggplant contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Eggplant | |
|---|---|---|
| Thiamin | 0.012 MG | 0.039 MG |
| Riboflavin | 0.02 MG | 0.037 MG |
| Niacin | 0.101 MG | 0.649 MG |
| Pantothenic acid | 0.295 MG | 0.281 MG |
| Vitamin B6 | 0.057 MG | 0.084 MG |
| Folate | 1 UG | 22 UG |
Minerals
calcium
Eggplant and cranberry contain similar amounts of calcium - eggplant has 9mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Eggplant and cranberry contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Eggplant is a great source of potassium and it has 186% more potassium than cranberry - eggplant has 229mg 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,
| Cranberry | Eggplant | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.04 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,
| Cranberry | Eggplant | |
|---|---|---|
| beta-carotene | 38 UG | 14 UG |
| lutein + zeaxanthin | 91 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and eggplant contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.013 G |
| Total | 0.022 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and eggplant contain significant amounts of linoleic acid.
| Cranberry | Eggplant | |
|---|---|---|
| linoleic acid | 0.033 G | 0.063 G |
| Total | 0.033 G | 0.063 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 (%) |
Eggplant 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 eggplant or cranberry contain more calories in 100 grams?Eggplant has 50% less calories than cranberry - eggplant has 25 calories in 100g and cranberry has 46 calories.
Does eggplant or cranberry have more carbohydrates?
By weight, eggplant has 50% fewer carbohydrates than cranberry - eggplant has 5.9g of carbs for 100g and cranberry has 12g of carbohydrates.