Cranberry vs. Mango Juice
Nutrition comparison of Cranberry and Mango Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
mango juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and mango juice:
- Both mango juice and cranberry are high in Vitamin C.
- Cranberry has 66% less sugar than mango juice.
- Cranberry has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, mango juice contains more folate.
- Cranberry is an excellent source of dietary fiber.
- Mango juice has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than mango juice.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Mango Juice (Mango nectar, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango juice and cranberry contain similar amounts of calories - mango juice has 51 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in carbs and similar to mango juice for protein and fat. Cranberry has a macronutrient ratio of 4:94:2 and for mango juice, 1:98:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Mango Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 94% | 98% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mango juice and cranberry contain similar amounts of carbs - mango juice has 13.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 11 times more dietary fiber than mango juice - mango juice has 0.3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 66% less sugar than mango juice - mango juice has 12.5g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Mango juice and cranberry contain similar amounts of protein - mango juice has 0.11g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both mango juice and cranberry are low in saturated fat - mango juice has 0.01g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both mango juice and cranberry are high in Vitamin C. Mango juice has a little more Vitamin C (9%) than cranberry by weight - mango juice has 15.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Mango juice has 10 times more Vitamin A than cranberry - mango juice has 35ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Mango juice and cranberry contain similar amounts of Vitamin E - mango juice has 0.21mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Mango juice and cranberry contain similar amounts of Vitamin K - mango juice has 0.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cranberry has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, mango juice contains more folate. Both cranberry and mango juice contain significant amounts of niacin.
| Cranberry | Mango Juice | |
|---|---|---|
| Thiamin | 0.012 MG | 0.003 MG |
| Riboflavin | 0.02 MG | 0.003 MG |
| Niacin | 0.101 MG | 0.08 MG |
| Pantothenic acid | 0.295 MG | 0.07 MG |
| Vitamin B6 | 0.057 MG | 0.015 MG |
| Folate | 1 UG | 7 UG |
Minerals
calcium
Mango juice has 113% more calcium than cranberry - mango juice has 17mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Mango juice and cranberry contain similar amounts of iron - mango juice has 0.36mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Cranberry has 233% more potassium than mango juice - mango juice has 24mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
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, mango juice has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than mango juice per 100 grams.
| Cranberry | Mango Juice | |
|---|---|---|
| beta-carotene | 38 UG | 402 UG |
| lutein + zeaxanthin | 91 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than mango juice per 100 grams.
| Cranberry | Mango Juice | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.008 G |
| Total | 0.022 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and mango juice contain small amounts of linoleic acid.
| Cranberry | Mango Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.003 G |
| Total | 0.033 G | 0.003 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cranberry or Mango Juice .
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Mango Juice (Mango nectar, canned) .
Cranberry g
()
|
Daily Values (%) |
Mango 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 mango juice or cranberry contain more calories in 100 grams?Mango juice and cranberry contain similar amounts of calories - mango juice has 51 calories in 100g and cranberry has 46 calories.
Does mango juice or cranberry have more carbohydrates?
By weight, mango juice and cranberry contain similar amounts of carbs - mango juice has 13.1g of carbs for 100g and cranberry has 12g of carbohydrates.