Cranberry vs. Grapes
Nutrition comparison of Cranberry and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and grapes:
- Cranberry has 72% less sugar than grape.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Grape has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 33% less calories than grape - cranberry has 46 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, cranberry is similar to grapes for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:94:2 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Grapes | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 94% | 94% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 34% less carbohydrates than grape - cranberry has 12g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 300% more dietary fiber than grape - cranberry has 3.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cranberry has 72% less sugar than grape - cranberry has 4.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cranberry and grapes contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both cranberry and grapes are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 338% more Vitamin C than grape - cranberry has 14mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Cranberry and grapes contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Cranberry and grapes contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cranberry and grapes contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more thiamin, riboflavin and folate, however, cranberry contains more pantothenic acid. Both cranberry and grapes contain significant amounts of niacin and Vitamin B6.
| Cranberry | Grapes | |
|---|---|---|
| Thiamin | 0.012 MG | 0.069 MG |
| Riboflavin | 0.02 MG | 0.07 MG |
| Niacin | 0.101 MG | 0.188 MG |
| Pantothenic acid | 0.295 MG | 0.05 MG |
| Vitamin B6 | 0.057 MG | 0.086 MG |
| Folate | 1 UG | 2 UG |
Minerals
calcium
Cranberry and grapes contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cranberry and grapes contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 139% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and grape has 191mg 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, both cranberry and grapes contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry | Grapes | |
|---|---|---|
| beta-carotene | 38 UG | 39 UG |
| lutein + zeaxanthin | 91 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and grapes contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.011 G |
| Total | 0.022 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and grapes contain small amounts of linoleic acid.
| Cranberry | Grapes | |
|---|---|---|
| linoleic acid | 0.033 G | 0.037 G |
| Total | 0.033 G | 0.037 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cranberry or Grapes .
Cranberry g
()
|
Daily Values (%) |
Grapes 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 grapes contain more calories in 100 grams?Cranberry has 30% less calories than grape - cranberry has 46 calories in 100g and grape has 69 calories.
Does cranberry or grapes have more carbohydrates?
By weight, cranberry has 30% fewer carbohydrates than grape - cranberry has 12g of carbs for 100g and grape has 18.1g of carbohydrates.