Cranberry vs. Sweet Potatoes
Nutrition comparison of Cranberry and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and sweet potatoes:
- Both sweet potatoes and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Sweet potato has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 47% less calories than sweet potato - sweet potato has 86 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to sweet potatoes for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 41% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both sweet potatoes and cranberry are high in dietary fiber. Cranberry has 20% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Sweet potatoes and cranberry contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Sweet potatoes and cranberry contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both sweet potatoes and cranberry are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 483% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 235 times more Vitamin A than cranberry - sweet potato has 709ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Sweet potatoes and cranberry contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Sweet potatoes and cranberry contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.02 MG | 0.061 MG |
| Niacin | 0.101 MG | 0.557 MG |
| Pantothenic acid | 0.295 MG | 0.8 MG |
| Vitamin B6 | 0.057 MG | 0.209 MG |
| Folate | 1 UG | 11 UG |
Minerals
calcium
Sweet potato has 275% more calcium than cranberry - sweet potato has 30mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Sweet potatoes and cranberry contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 321% more potassium than cranberry - sweet potato has 337mg 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 sweet potatoes contain small amounts of kaempferol.
| Cranberry | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.12 mg | 0.01 mg |
| myricetin | 6.63 mg | 0.03 mg |
| Quercetin | 14.84 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 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, sweet potato has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Cranberry | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 38 UG | 8509 UG |
| lutein + zeaxanthin | 91 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cranberry | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.001 G |
| Total | 0.022 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and sweet potatoes contain small amounts of linoleic acid.
| Cranberry | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.033 G | 0.013 G |
| Total | 0.033 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cranberry g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or cranberry contain more calories in 100 grams?Cranberry has 50% less calories than sweet potato - sweet potato has 86 calories in 100g and cranberry has 46 calories.
Does sweet potatoes or cranberry have more carbohydrates?
By weight, cranberry has 40% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and cranberry has 12g of carbohydrates.
Does sweet potatoes or cranberry contain more potassium?
Sweet potato is a rich source of potassium and it has 320% more potassium than cranberry - sweet potato has 337mg of potassium in 100 grams and cranberry has 80mg of potassium.