Cranberry vs. Dates
Nutrition comparison of Cranberry and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and dates:
- Both dates and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Date has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than date.
- Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cranberry has 83% less calories than date - date has 277 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to dates for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Dates | |
|---|---|---|
| Protein | 4% | 2% |
| Carbohydrates | 95% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cranberry has 84% less carbohydrates than date - date has 75g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both dates and cranberry are high in dietary fiber. Date has 86% more dietary fiber than cranberry - date has 6.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Date is high in sugar and cranberry has 94% less sugar than date - date has 66.5g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Dates and cranberry contain similar amounts of protein - date has 1.8g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both cranberry and dates are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than date - cranberry has 14mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and cranberry contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Cranberry has more Vitamin E than date - cranberry has 1.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cranberry contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Dates | |
|---|---|---|
| Thiamin | 0.012 MG | 0.05 MG |
| Riboflavin | 0.02 MG | 0.06 MG |
| Niacin | 0.101 MG | 1.61 MG |
| Pantothenic acid | 0.295 MG | 0.805 MG |
| Vitamin B6 | 0.057 MG | 0.249 MG |
| Folate | 1 UG | 15 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 700% more calcium than cranberry - date has 64mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Date has 291% more iron than cranberry - date has 0.9mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Date is an excellent source of potassium and it has 770% more potassium than cranberry - date has 696mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
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, date has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than date per 100 grams.
| Cranberry | Dates | |
|---|---|---|
| beta-carotene | 38 UG | 89 UG |
| lutein + zeaxanthin | 91 UG | 23 UG |
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.
Cranberry g
()
|
Daily Values (%) |
Dates 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 dates or cranberry contain more calories in 100 grams?Date is high in calories and cranberry has 80% less calories than date - date has 277 calories in 100g and cranberry has 46 calories.
Does dates or cranberry have more carbohydrates?
By weight, date is high in carbohydrates and cranberry has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and cranberry has 12g of carbohydrates.
Does dates or cranberry contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than cranberry - date has 64mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does dates or cranberry contain more potassium?
Date is a rich source of potassium and it has 770% more potassium than cranberry - date has 696mg of potassium in 100 grams and cranberry has 80mg of potassium.