Cranberry Juice vs. Dates
Nutrition comparison of Cranberry Juice and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and dates:
- Cranberry juice has signficantly more Vitamin C than date.
- Date has more beta-carotene than cranberry juice, however, cranberry juice 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, dietary fiber and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cranberry juice has 83% less calories than date - cranberry juice has 46 calories per 100 grams and date has 277 calories.
For macronutrient ratios, cranberry juice is similar to dates for protein, carbs and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Dates | |
|---|---|---|
| Protein | 3% | 2% |
| Carbohydrates | 95% | 98% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cranberry juice has 84% less carbohydrates than date - cranberry juice has 12.2g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 66 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Date is high in sugar and cranberry juice has 82% less sugar than date - cranberry juice has 12.1g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Cranberry juice and dates contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Both cranberry juice and dates are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than date - cranberry juice has 9.3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Cranberry juice and dates contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Cranberry juice has more Vitamin E than date - cranberry juice has 1.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Cranberry juice and dates contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Dates | |
|---|---|---|
| Thiamin | 0.009 MG | 0.05 MG |
| Riboflavin | 0.018 MG | 0.06 MG |
| Niacin | 0.091 MG | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | 0.052 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 juice - cranberry juice has 8mg of calcium per 100 grams and date has 64mg of calcium.
iron
Date has 260% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Date is an excellent source of potassium and it has 804% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and date has 696mg 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 juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than date per 100 grams.
| Cranberry Juice | Dates | |
|---|---|---|
| beta-carotene | 27 UG | 89 UG |
| lutein + zeaxanthin | 68 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Dates (Dates, medjool) .
Cranberry Juice 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 cranberry juice or dates contain more calories in 100 grams?Date is high in calories and cranberry juice has 80% less calories than date - cranberry juice has 46 calories in 100g and date has 277 calories.
Does cranberry juice or dates have more carbohydrates?
By weight, date is high in carbohydrates and cranberry juice has 80% fewer carbohydrates than date - cranberry juice has 12.2g of carbs for 100g and date has 75g of carbohydrates.
Does cranberry juice or dates contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and date has 64mg of calcium.
Does cranberry juice or dates contain more potassium?
Date is a rich source of potassium and it has 800% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and date has 696mg of potassium.