Cranberry vs. Kale
Nutrition comparison of Cranberry and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and kale:
- Both kale and cranberry are high in Vitamin C and dietary fiber.
- Kale has 63% less carbohydrates than cranberry.
- Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and cranberry contain similar amounts of calories - kale has 35 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 kale per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 95% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 63% less carbohydrates than cranberry - kale has 4.4g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both kale and cranberry are high in dietary fiber. Kale has 14% more dietary fiber than cranberry - kale has 4.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Kale and cranberry contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Kale has 535% more protein than cranberry - kale has 2.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both kale and cranberry are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both kale and cranberry are high in Vitamin C. Kale has 567% more Vitamin C than cranberry - kale has 93.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 79 times more Vitamin A than cranberry - kale has 241ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Kale and cranberry contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 76 times more Vitamin K than cranberry - kale has 389.6ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and kale contain significant amounts of pantothenic acid.
| Cranberry | Kale | |
|---|---|---|
| Thiamin | 0.012 MG | 0.113 MG |
| Riboflavin | 0.02 MG | 0.347 MG |
| Niacin | 0.101 MG | 1.18 MG |
| Pantothenic acid | 0.295 MG | 0.37 MG |
| Vitamin B6 | 0.057 MG | 0.147 MG |
| Folate | 1 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 30 times more calcium than cranberry - kale has 254mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Kale has 596% more iron than cranberry - kale has 1.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Kale is an excellent source of potassium and it has 335% more potassium than cranberry - kale has 348mg of potassium per 100 grams and cranberry has 80mg 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, kale has more kaempferol and isorhamnetin than cranberry per 100 grams, however, cranberry contains more myricetin than kale per 100 grams. Both cranberry and kale contain significant amounts of quercetin.
| Cranberry | Kale | |
|---|---|---|
| kaempferol | 0.12 mg | 46.8 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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,
| Cranberry | Kale | |
|---|---|---|
| beta-carotene | 38 UG | 2873 UG |
| lutein + zeaxanthin | 91 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Kale | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.378 G |
| Total | 0.022 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cranberry per 100 grams.
| Cranberry | Kale | |
|---|---|---|
| linoleic acid | 0.033 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.033 G | 0.294 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 (%) |
Kale 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 kale or cranberry contain more calories in 100 grams?Kale and cranberry contain similar amounts of calories - kale has 35 calories in 100g and cranberry has 46 calories.
Does kale or cranberry have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than cranberry - kale has 4.4g of carbs for 100g and cranberry has 12g of carbohydrates.
Does kale or cranberry contain more calcium?
Kale is a rich source of calcium and it has 30 times more calcium than cranberry - kale has 254mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does kale or cranberry contain more potassium?
Kale is a rich source of potassium and it has 340% more potassium than cranberry - kale has 348mg of potassium in 100 grams and cranberry has 80mg of potassium.