Cranberry vs. Kiwi
Nutrition comparison of Cranberry and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and kiwi:
- Both kiwi and cranberry are high in Vitamin C and dietary fiber.
- Cranberry has 53% less sugar than kiwi.
- Kiwi has more folate.
- Kiwi is an excellent source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and cranberry contain similar amounts of calories - kiwi has 61 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs, lighter in fat and similar to kiwi for protein. Cranberry has a macronutrient ratio of 4:95:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Kiwi | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and cranberry contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both kiwi and cranberry are high in dietary fiber. Cranberry has 20% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 53% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Kiwi and cranberry contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both kiwi and cranberry are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cranberry are high in Vitamin C. Kiwi has 562% more Vitamin C than cranberry - kiwi has 92.7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Kiwi and cranberry contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Kiwi and cranberry contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Kiwi has 706% more Vitamin K than cranberry - kiwi has 40.3ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Kiwi has more folate. Both cranberry and kiwi contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Kiwi | |
|---|---|---|
| Thiamin | 0.012 MG | 0.027 MG |
| Riboflavin | 0.02 MG | 0.025 MG |
| Niacin | 0.101 MG | 0.341 MG |
| Pantothenic acid | 0.295 MG | 0.183 MG |
| Vitamin B6 | 0.057 MG | 0.063 MG |
| Folate | 1 UG | 25 UG |
Minerals
calcium
Kiwi has 325% more calcium than cranberry - kiwi has 34mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Kiwi and cranberry contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 290% more potassium than cranberry - kiwi has 312mg 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, kiwi has more kaempferol and luteolin than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than kiwi per 100 grams.
| Cranberry | Kiwi | |
|---|---|---|
| kaempferol | 0.12 mg | 1.03 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.04 mg |
| luteolin | ~ | 0.74 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 kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Kiwi | |
|---|---|---|
| beta-carotene | 38 UG | 52 UG |
| lutein + zeaxanthin | 91 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.042 G |
| Total | 0.022 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cranberry per 100 grams.
| Cranberry | Kiwi | |
|---|---|---|
| linoleic acid | 0.033 G | 0.246 G |
| Total | 0.033 G | 0.246 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 (%) |
Kiwi 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 kiwi or cranberry contain more calories in 100 grams?Kiwi and cranberry contain similar amounts of calories - kiwi has 61 calories in 100g and cranberry has 46 calories.
Does kiwi or cranberry have more carbohydrates?
By weight, kiwi and cranberry contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and cranberry has 12g of carbohydrates.
Does kiwi or cranberry contain more potassium?
Kiwi is a rich source of potassium and it has 290% more potassium than cranberry - kiwi has 312mg of potassium in 100 grams and cranberry has 80mg of potassium.