Cranberry vs. Orange
Nutrition comparison of Cranberry and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and orange:
- Both orange and cranberry are high in Vitamin C and dietary fiber.
- Cranberry has 53% less sugar than orange.
- Orange has more thiamin, niacin and folate.
- Orange is a great source of calcium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and cranberry contain similar amounts of calories - orange has 46 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to orange for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Orange | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and cranberry contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both orange and cranberry are high in dietary fiber. Cranberry has 50% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 53% less sugar than orange - orange has 9.1g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Orange and cranberry contain similar amounts of protein - orange has 0.7g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both orange and cranberry are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both orange and cranberry are high in Vitamin C. Orange has 221% more Vitamin C than cranberry - orange has 45mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Orange and cranberry contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Orange and cranberry contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and orange contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and folate. Both cranberry and orange contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Orange | |
|---|---|---|
| Thiamin | 0.012 MG | 0.1 MG |
| Riboflavin | 0.02 MG | 0.04 MG |
| Niacin | 0.101 MG | 0.4 MG |
| Pantothenic acid | 0.295 MG | 0.25 MG |
| Vitamin B6 | 0.057 MG | 0.051 MG |
| Folate | 1 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 438% more calcium than cranberry - orange has 43mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Orange and cranberry contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Orange has 111% more potassium than cranberry - orange has 169mg 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, both cranberry and orange contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Orange | |
|---|---|---|
| beta-carotene | 38 UG | 71 UG |
| lutein + zeaxanthin | 91 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and orange contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Orange | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.011 G |
| Total | 0.022 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and orange contain small amounts of linoleic acid.
| Cranberry | Orange | |
|---|---|---|
| linoleic acid | 0.033 G | 0.031 G |
| Total | 0.033 G | 0.031 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 (%) |
Orange 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 orange or cranberry contain more calories in 100 grams?Orange and cranberry contain similar amounts of calories - orange has 46 calories in 100g and cranberry has 46 calories.
Does orange or cranberry have more carbohydrates?
By weight, orange and cranberry contain similar amounts of carbs - orange has 11.5g of carbs for 100g and cranberry has 12g of carbohydrates.