Cranberry vs. Grape Juice
Nutrition comparison of Cranberry and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and grape juice:
- Cranberry has 70% less sugar than grape 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry and grape juice contain similar amounts of calories - cranberry has 46 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, cranberry is similar to grape juice for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Grape Juice | |
|---|---|---|
| Protein | 4% | 2% |
| Carbohydrates | 95% | 96% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and grape juice contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 17 times more dietary fiber than grape juice - cranberry has 3.6g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Cranberry has 70% less sugar than grape juice - cranberry has 4.3g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Cranberry and grape juice contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both cranberry and grape juice are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 139 times more Vitamin C than grape juice - cranberry has 14mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Cranberry and grape juice contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Cranberry has more Vitamin E than grape juice - cranberry has 1.3mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Cranberry and grape juice contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Cranberry has more pantothenic acid. Both cranberry and grape juice contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry | Grape Juice | |
|---|---|---|
| Thiamin | 0.012 MG | 0.017 MG |
| Riboflavin | 0.02 MG | 0.015 MG |
| Niacin | 0.101 MG | 0.133 MG |
| Pantothenic acid | 0.295 MG | 0.048 MG |
| Vitamin B6 | 0.057 MG | 0.032 MG |
| Folate | 1 UG | ~ |
Minerals
calcium
Cranberry and grape juice contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Cranberry and grape juice contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Cranberry and grape juice contain similar amounts of potassium - cranberry has 80mg of potassium per 100 grams and grape juice has 104mg 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, both cranberry and grape juice contain small amounts of kaempferol.
| Cranberry | Grape Juice | |
|---|---|---|
| kaempferol | 0.12 mg | 0.01 mg |
| myricetin | 6.63 mg | 0.7 mg |
| Quercetin | 14.84 mg | 0.72 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.01 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 grape juice contain significant amounts of lutein + zeaxanthin.
| Cranberry | Grape Juice | |
|---|---|---|
| beta-carotene | 38 UG | 5 UG |
| lutein + zeaxanthin | 91 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Cranberry | Grape Juice | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.005 G |
| Total | 0.022 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and grape juice contain small amounts of linoleic acid.
| Cranberry | Grape Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.017 G |
| Total | 0.033 G | 0.017 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 Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Cranberry g
()
|
Daily Values (%) |
Grape 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 or grape juice contain more calories in 100 grams?Cranberry and grape juice contain similar amounts of calories - cranberry has 46 calories in 100g and grape juice has 60 calories.
Does cranberry or grape juice have more carbohydrates?
By weight, cranberry and grape juice contain similar amounts of carbs - cranberry has 12g of carbs for 100g and grape juice has 14.8g of carbohydrates.