Cranberry vs. Raspberries
Nutrition comparison of Cranberry and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and raspberries:
- Both raspberries and cranberry are high in Vitamin C and dietary fiber.
- Raspberry has more thiamin, niacin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and cranberry contain similar amounts of calories - raspberry has 52 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 raspberries per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Raspberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 94% | 81% |
| Fat | 2% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and cranberry contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both raspberries and cranberry are high in dietary fiber. Raspberry has 81% more dietary fiber than cranberry - raspberry has 6.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Raspberries and cranberry contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Raspberries and cranberry contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both raspberries and cranberry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both raspberries and cranberry are high in Vitamin C. Raspberry has 87% more Vitamin C than cranberry - raspberry has 26.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Raspberries and cranberry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Raspberries and cranberry contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Raspberries and cranberry contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, niacin and folate. Both cranberry and raspberries contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Raspberries | |
|---|---|---|
| Thiamin | 0.012 MG | 0.032 MG |
| Riboflavin | 0.02 MG | 0.038 MG |
| Niacin | 0.101 MG | 0.598 MG |
| Pantothenic acid | 0.295 MG | 0.329 MG |
| Vitamin B6 | 0.057 MG | 0.055 MG |
| Folate | 1 UG | 21 UG |
Minerals
calcium
Raspberry has 213% more calcium than cranberry - raspberry has 25mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Raspberry has 200% more iron than cranberry - raspberry has 0.69mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Raspberry has 89% more potassium than cranberry - raspberry has 151mg 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, both cranberry and raspberries contain small amounts of kaempferol.
| Cranberry | Raspberries | |
|---|---|---|
| kaempferol | 0.12 mg | 0.06 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 1.05 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 raspberries contain significant amounts of lutein + zeaxanthin.
| Cranberry | Raspberries | |
|---|---|---|
| beta-carotene | 38 UG | 12 UG |
| lutein + zeaxanthin | 91 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.126 G |
| Total | 0.022 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cranberry per 100 grams.
| Cranberry | Raspberries | |
|---|---|---|
| linoleic acid | 0.033 G | 0.249 G |
| Total | 0.033 G | 0.249 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 Raspberries .
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Raspberries (Raspberries, raw) .
Cranberry g
()
|
Daily Values (%) |
Raspberries 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 % |
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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 raspberries or cranberry contain more calories in 100 grams?Raspberries and cranberry contain similar amounts of calories - raspberry has 52 calories in 100g and cranberry has 46 calories.
Does raspberries or cranberry have more carbohydrates?
By weight, raspberries and cranberry contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and cranberry has 12g of carbohydrates.