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.
Detailed nutritional comparison of cranberry and grapes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cranberry src
Image of Grapes src

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 .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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G Water G
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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.

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