Cranberry vs. Lemon
Nutrition comparison of Cranberry and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and lemon:
- Both lemon and cranberry are high in Vitamin C and dietary fiber.
- Lemon has more thiamin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and cranberry contain similar amounts of calories - lemon has 29 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to lemon per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Lemon | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 95% | 84% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and cranberry contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both lemon and cranberry are high in dietary fiber. Cranberry has 29% more dietary fiber than lemon - lemon has 2.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Lemon and cranberry contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Lemon and cranberry contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both lemon and cranberry are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both lemon and cranberry are high in Vitamin C. Lemon has 279% more Vitamin C than cranberry - lemon has 53mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Lemon and cranberry contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Lemon and cranberry contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and lemon contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Lemon has more thiamin and folate. Both cranberry and lemon contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Lemon | |
|---|---|---|
| Thiamin | 0.012 MG | 0.04 MG |
| Riboflavin | 0.02 MG | 0.02 MG |
| Niacin | 0.101 MG | 0.1 MG |
| Pantothenic acid | 0.295 MG | 0.19 MG |
| Vitamin B6 | 0.057 MG | 0.08 MG |
| Folate | 1 UG | 11 UG |
Minerals
calcium
Lemon has 225% more calcium than cranberry - lemon has 26mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Lemon and cranberry contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Lemon has 73% more potassium than cranberry - lemon has 138mg 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 has more myricetin and quercetin than lemon per 100 grams, however, lemon contains more luteolin than cranberry per 100 grams. Both cranberry and lemon contain small amounts of kaempferol.
| Cranberry | Lemon | |
|---|---|---|
| kaempferol | 0.12 mg | 0.03 mg |
| myricetin | 6.63 mg | 0.5 mg |
| Quercetin | 14.84 mg | 1.14 mg |
| luteolin | ~ | 1.9 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 | Lemon | |
|---|---|---|
| beta-carotene | 38 UG | 3 UG |
| lutein + zeaxanthin | 91 UG | 11 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and lemon contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Lemon | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.026 G |
| Total | 0.022 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and lemon contain significant amounts of linoleic acid.
| Cranberry | Lemon | |
|---|---|---|
| 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 (%) |
Lemon 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 lemon or cranberry contain more calories in 100 grams?Lemon and cranberry contain similar amounts of calories - lemon has 29 calories in 100g and cranberry has 46 calories.
Does lemon or cranberry have more carbohydrates?
By weight, lemon and cranberry contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and cranberry has 12g of carbohydrates.