Cranberry vs. Grapefruit
Nutrition comparison of Cranberry and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and grapefruit:
- Both cranberry and grapefruit are high in Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Grapefruit has more beta-carotene and lycopene than cranberry, however, cranberry contains more lutein + zeaxanthin than grapefruit.
- Grapefruit has more thiamin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry and grapefruit contain similar amounts of calories - cranberry has 46 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to grapefruit for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Grapefruit | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and grapefruit contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 125% more dietary fiber than grapefruit - cranberry has 3.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Cranberry and grapefruit contain similar amounts of sugar - cranberry has 4.3g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cranberry and grapefruit contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both cranberry and grapefruit are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cranberry and grapefruit are high in Vitamin C. Grapefruit has 123% more Vitamin C than cranberry - cranberry has 14mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 18 times more Vitamin A than cranberry - cranberry has 3ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Cranberry and grapefruit contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cranberry and grapefruit contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Grapefruit has more thiamin and folate. Both cranberry and grapefruit contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Grapefruit | |
|---|---|---|
| Thiamin | 0.012 MG | 0.043 MG |
| Riboflavin | 0.02 MG | 0.031 MG |
| Niacin | 0.101 MG | 0.204 MG |
| Pantothenic acid | 0.295 MG | 0.262 MG |
| Vitamin B6 | 0.057 MG | 0.053 MG |
| Folate | 1 UG | 13 UG |
Minerals
calcium
Grapefruit has 175% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cranberry and grapefruit contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Grapefruit has 69% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and grapefruit has 135mg 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, cranberry has more myricetin and quercetin than grapefruit per 100 grams, however, grapefruit contains more luteolin than cranberry per 100 grams. Both cranberry and grapefruit contain small amounts of kaempferol.
| Cranberry | Grapefruit | |
|---|---|---|
| kaempferol | 0.12 mg | 0.01 mg |
| myricetin | 6.63 mg | 0.01 mg |
| Quercetin | 14.84 mg | 0.33 mg |
| luteolin | ~ | 0.6 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, grapefruit has more beta-carotene and lycopene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Cranberry | Grapefruit | |
|---|---|---|
| beta-carotene | 38 UG | 686 UG |
| lutein + zeaxanthin | 91 UG | 5 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Cranberry | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.008 G |
| Total | 0.022 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and grapefruit contain small amounts of linoleic acid.
| Cranberry | Grapefruit | |
|---|---|---|
| linoleic acid | 0.033 G | 0.029 G |
| Total | 0.033 G | 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .
Cranberry g
()
|
Daily Values (%) |
Grapefruit 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 or grapefruit contain more calories in 100 grams?Cranberry and grapefruit contain similar amounts of calories - cranberry has 46 calories in 100g and grapefruit has 42 calories.
Does cranberry or grapefruit have more carbohydrates?
By weight, cranberry and grapefruit contain similar amounts of carbs - cranberry has 12g of carbs for 100g and grapefruit has 10.7g of carbohydrates.