Salmon vs. Cranberry
Nutrition comparison of Salmon and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and cranberry:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and cranberry has 64% less calories than salmon - cranberry has 46 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to cranberry per calorie. Salmon has a macronutrient ratio of 67:0:33 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Cranberry | |
|---|---|---|
| Protein | 67% | 4% |
| Carbohydrates | ~ | 95% |
| Fat | 33% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than cranberry - cranberry has 12g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has more dietary fiber than salmon - cranberry has 3.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 43 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both cranberry and salmon are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and cranberry are low in trans fat - salmon has 0.03g of trans fat per 100 grams and cranberry does not contain significant amounts.
cholesterol
Cranberry has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than salmon - cranberry has 14mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than cranberry - cranberry has 3ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than cranberry - salmon has 435iu of Vitamin D per 100 grams and cranberry does not contain significant amounts.
Vitamin E
Cranberry and salmon contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Cranberry and salmon contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Salmon | Cranberry | |
|---|---|---|
| Thiamin | 0.08 MG | 0.012 MG |
| Riboflavin | 0.105 MG | 0.02 MG |
| Niacin | 7.995 MG | 0.101 MG |
| Pantothenic acid | 1.03 MG | 0.295 MG |
| Vitamin B6 | 0.611 MG | 0.057 MG |
| Folate | 4 UG | 1 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Cranberry and salmon contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Cranberry and salmon contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 358% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than cranberry per 100 grams.
| Salmon | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.022 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than cranberry per 100 grams.
| Salmon | Cranberry | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.033 G |
| Total | 0.085 G | 0.033 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.
Salmon g
()
|
Daily Values (%) |
Cranberry 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 cranberry or salmon contain more calories in 100 grams?Salmon is high in calories and cranberry has 60% less calories than salmon - cranberry has 46 calories in 100g and salmon has 127 calories.
Is cranberry or salmon better for protein?
Salmon is a fantastic source of protein and it has 43 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and salmon has 20.5g of protein.
Does cranberry or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than cranberry - cranberry has 12g of carbs for 100g and salmon has no carbs..
Does cranberry or salmon contain more potassium?
Salmon is a rich source of potassium and it has 360% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and salmon has 366mg of potassium.