Cranberry vs. Edamame
Nutrition comparison of Cranberry and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and edamame:
- Both edamame and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Edamame has more thiamin, riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and cranberry has 62% less calories than edamame - edamame has 121 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Edamame | |
|---|---|---|
| Protein | 4% | 37% |
| Carbohydrates | 95% | 27% |
| Fat | 2% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and cranberry contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both edamame and cranberry are high in dietary fiber. Edamame has 44% more dietary fiber than cranberry - edamame has 5.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Edamame and cranberry contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 24 times more protein than cranberry - edamame has 11.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both edamame and cranberry are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
trans fat
Both edamame and cranberry are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 130% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Edamame and cranberry contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Edamame and cranberry contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Edamame has 434% more Vitamin K than cranberry - edamame has 26.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both cranberry and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Cranberry | Edamame | |
|---|---|---|
| Thiamin | 0.012 MG | 0.2 MG |
| Riboflavin | 0.02 MG | 0.155 MG |
| Niacin | 0.101 MG | 0.915 MG |
| Pantothenic acid | 0.295 MG | 0.395 MG |
| Vitamin B6 | 0.057 MG | 0.1 MG |
| Folate | 1 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 688% more calcium than cranberry - edamame has 63mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Edamame is a great source of iron and it has 887% more iron than cranberry - edamame has 2.3mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Edamame is an excellent source of potassium and it has 445% more potassium than cranberry - edamame has 436mg 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,
| Cranberry | Edamame | |
|---|---|---|
| beta-carotene | 38 UG | 175 UG |
| lutein + zeaxanthin | 91 UG | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.022 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cranberry per 100 grams.
| Cranberry | Edamame | |
|---|---|---|
| linoleic acid | 0.033 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.033 G | 1.794 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.
Cranberry g
()
|
Daily Values (%) |
Edamame 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 edamame or cranberry contain more calories in 100 grams?Edamame is high in calories and cranberry has 60% less calories than edamame - edamame has 121 calories in 100g and cranberry has 46 calories.
Is edamame or cranberry better for protein?
Edamame is a great source of protein and it has 24 times more protein than cranberry - edamame has 11.9g of protein per 100 grams and cranberry has 0.46g of protein.
Does edamame or cranberry have more carbohydrates?
By weight, edamame and cranberry contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and cranberry has 12g of carbohydrates.
Does edamame or cranberry contain more calcium?
Edamame is a rich source of calcium and it has 690% more calcium than cranberry - edamame has 63mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does edamame or cranberry contain more potassium?
Edamame is a rich source of potassium and it has 450% more potassium than cranberry - edamame has 436mg of potassium in 100 grams and cranberry has 80mg of potassium.