Cranberry Juice vs. Kale
Nutrition comparison of Cranberry Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and kale:
- Kale has 11.2 times less sugar than cranberry juice.
- Kale has 64% less carbohydrates than cranberry juice.
- Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and kale contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Kale | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 95% | 41% |
| Fat | 2% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 64% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in kale comprise of 81% dietary fiber and 19% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 40 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kale has 11.2 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kale has 649% more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Both cranberry juice and kale are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 904% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and kale has 93.4mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 119 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Cranberry juice and kale contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 75 times more Vitamin K than cranberry juice - cranberry juice has 5.1ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Kale | |
|---|---|---|
| Thiamin | 0.009 MG | 0.113 MG |
| Riboflavin | 0.018 MG | 0.347 MG |
| Niacin | 0.091 MG | 1.18 MG |
| Pantothenic acid | ~ | 0.37 MG |
| Vitamin B6 | 0.052 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 juice - cranberry juice has 8mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 540% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Kale is an excellent source of potassium and it has 352% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and kale has 348mg 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 Juice | Kale | |
|---|---|---|
| beta-carotene | 27 UG | 2873 UG |
| lutein + zeaxanthin | 68 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.
| Cranberry Juice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.378 G |
| Total | 0.028 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Kale | |
|---|---|---|
| linoleic acid | 0.042 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.042 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Kale (Kale, raw) .
Cranberry Juice 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 cranberry juice or kale contain more calories in 100 grams?Cranberry juice and kale contain similar amounts of calories - cranberry juice has 46 calories in 100g and kale has 35 calories.
Does cranberry juice or kale have more carbohydrates?
By weight, kale has 60% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and kale has 4.4g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in kale comprise of 80% dietary fiber and 20% sugar.
Does cranberry juice or kale contain more calcium?
Kale is a rich source of calcium and it has 30 times more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and kale has 254mg of calcium.
Does cranberry juice or kale contain more potassium?
Kale is a rich source of potassium and it has 350% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and kale has 348mg of potassium.