Cranberry vs. Strawberries
Nutrition comparison of Cranberry and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and strawberries:
- Both strawberries and cranberry are high in Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Strawberry has more niacin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and cranberry contain similar amounts of calories - strawberry has 32 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 strawberries per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Strawberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 94% | 85% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and cranberry contain similar amounts of carbs - strawberry has 7.7g 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 80% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Strawberries and cranberry contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Strawberries and cranberry contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both strawberries and cranberry are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both strawberries and cranberry are high in Vitamin C. Strawberry has 320% more Vitamin C than cranberry - strawberry has 58.8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Strawberries and cranberry contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Strawberries and cranberry contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Strawberries and cranberry contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Strawberry has more niacin and folate. Both cranberry and strawberries contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Strawberries | |
|---|---|---|
| Thiamin | 0.012 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.022 MG |
| Niacin | 0.101 MG | 0.386 MG |
| Pantothenic acid | 0.295 MG | 0.125 MG |
| Vitamin B6 | 0.057 MG | 0.047 MG |
| Folate | 1 UG | 24 UG |
Minerals
calcium
Strawberry has 100% more calcium than cranberry - strawberry has 16mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Strawberries and cranberry contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Strawberry has 91% more potassium than cranberry - strawberry has 153mg 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, strawberry has more kaempferol than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than strawberry per 100 grams.
| Cranberry | Strawberries | |
|---|---|---|
| kaempferol | 0.12 mg | 0.5 mg |
| myricetin | 6.63 mg | 0.04 mg |
| Quercetin | 14.84 mg | 1.11 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,
| Cranberry | Strawberries | |
|---|---|---|
| beta-carotene | 38 UG | 7 UG |
| lutein + zeaxanthin | 91 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.065 G |
| Total | 0.022 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than cranberry per 100 grams.
| Cranberry | Strawberries | |
|---|---|---|
| linoleic acid | 0.033 G | 0.09 G |
| Total | 0.033 G | 0.09 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 Strawberries (Strawberries, raw) .
Cranberry g
()
|
Daily Values (%) |
Strawberries 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 strawberries or cranberry contain more calories in 100 grams?Strawberries and cranberry contain similar amounts of calories - strawberry has 32 calories in 100g and cranberry has 46 calories.
Does strawberries or cranberry have more carbohydrates?
By weight, strawberries and cranberry contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and cranberry has 12g of carbohydrates.