Cranberry vs. Granny Smith Apple
Nutrition comparison of Cranberry and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and granny smith apple:
- Both granny smith apple and cranberry are high in dietary fiber.
- Cranberry has 55% less sugar than granny smith apple.
- Cranberry has more pantothenic acid, however, granny smith apple contains more folate.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and cranberry contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to granny smith apple for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Granny Smith Apple | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and cranberry contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both granny smith apple and cranberry are high in dietary fiber. Cranberry has 29% more dietary fiber than granny smith apple - granny smith apple has 2.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 55% less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Granny smith apple and cranberry contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both cranberry and granny smith apple are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than granny smith apple - cranberry has 14mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and cranberry contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Granny smith apple and cranberry contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Granny smith apple and cranberry contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cranberry has more pantothenic acid, however, granny smith apple contains more folate. Both cranberry and granny smith apple contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.012 MG | 0.019 MG |
| Riboflavin | 0.02 MG | 0.025 MG |
| Niacin | 0.101 MG | 0.126 MG |
| Pantothenic acid | 0.295 MG | 0.056 MG |
| Vitamin B6 | 0.057 MG | 0.037 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Granny smith apple and cranberry contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Granny smith apple and cranberry contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Granny smith apple and cranberry contain similar amounts of potassium - granny smith apple has 120mg 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 | Granny Smith Apple | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 2.54 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 cranberry and granny smith apple contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 38 UG | 59 UG |
| lutein + zeaxanthin | 91 UG | 64 UG |
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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Cranberry g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or cranberry contain more calories in 100 grams?Granny smith apple and cranberry contain similar amounts of calories - granny smith apple has 58 calories in 100g and cranberry has 46 calories.
Does granny smith apple or cranberry have more carbohydrates?
By weight, granny smith apple and cranberry contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and cranberry has 12g of carbohydrates.