Cranberry vs. Red Bell Pepper
Nutrition comparison of Cranberry and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and red bell pepper:
- Both red bell pepper and cranberry are high in Vitamin C and dietary fiber.
- Red bell pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Red bell pepper is a great source of potassium.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 43% less calories than cranberry - red bell pepper has 26 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 red bell pepper per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Red Bell Pepper | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 79% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and cranberry contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both red bell pepper and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Red bell pepper and cranberry contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Red bell pepper and cranberry contain similar amounts of protein - red bell pepper has 0.99g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both red bell pepper and cranberry are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and cranberry are high in Vitamin C. Red bell pepper has 812% more Vitamin C than cranberry - red bell pepper has 127.7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 51 times more Vitamin A than cranberry - red bell pepper has 157ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Red bell pepper and cranberry contain similar amounts of Vitamin E - red bell pepper has 1.6mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Red bell pepper and cranberry contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Red bell pepper has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and red bell pepper contain significant amounts of pantothenic acid.
| Cranberry | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.012 MG | 0.054 MG |
| Riboflavin | 0.02 MG | 0.085 MG |
| Niacin | 0.101 MG | 0.979 MG |
| Pantothenic acid | 0.295 MG | 0.317 MG |
| Vitamin B6 | 0.057 MG | 0.291 MG |
| Folate | 1 UG | 46 UG |
Minerals
calcium
Red bell pepper and cranberry contain similar amounts of calcium - red bell pepper has 7mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Red bell pepper and cranberry contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Red bell pepper is a great source of potassium and it has 164% more potassium than cranberry - red bell pepper has 211mg 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 red bell pepper per 100 grams, however, red bell pepper contains more luteolin than cranberry per 100 grams. Both cranberry and red bell pepper contain small amounts of kaempferol.
| Cranberry | Red Bell Pepper | |
|---|---|---|
| kaempferol | 0.12 mg | 0.02 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.23 mg |
| luteolin | ~ | 0.61 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 red bell pepper contain significant amounts of lutein + zeaxanthin.
| Cranberry | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 38 UG | 1624 UG |
| lutein + zeaxanthin | 91 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.056 G |
| Total | 0.022 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than cranberry per 100 grams.
| Cranberry | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.033 G | 0.1 G |
| Total | 0.033 G | 0.1 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.
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cranberry g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper or cranberry contain more calories in 100 grams?Red bell pepper has 40% less calories than cranberry - red bell pepper has 26 calories in 100g and cranberry has 46 calories.
Does red bell pepper or cranberry have more carbohydrates?
By weight, red bell pepper and cranberry contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and cranberry has 12g of carbohydrates.