Cranberry Juice vs. Kiwi
Nutrition comparison of Cranberry Juice and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and kiwi:
- Kiwi has more pantothenic acid and folate.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and kiwi contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and kiwi has 61 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and lighter in fat compared to kiwi per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Kiwi | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and kiwi contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and kiwi has 14.7g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 29 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and kiwi has 3g of dietary fiber.
sugar
Cranberry juice and kiwi contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and kiwi has 9g of sugar.
Protein
protein
Cranberry juice and kiwi contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and kiwi has 1.1g of protein.
Fat
saturated fat
Both cranberry juice and kiwi are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and kiwi has 0.03g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 897% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and kiwi has 92.7mg of Vitamin C.
Vitamin A
Cranberry juice and kiwi contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and kiwi has 4ug of Vitamin A.
Vitamin E
Cranberry juice and kiwi contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and kiwi has 1.5mg of Vitamin E.
Vitamin K
Kiwi has 690% more Vitamin K than cranberry juice - cranberry juice has 5.1ug of Vitamin K per 100 grams and kiwi has 40.3ug of Vitamin K.
The B Vitamins
Kiwi has more pantothenic acid and folate. Both cranberry juice and kiwi contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cranberry Juice | Kiwi | |
|---|---|---|
| Thiamin | 0.009 MG | 0.027 MG |
| Riboflavin | 0.018 MG | 0.025 MG |
| Niacin | 0.091 MG | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | 0.052 MG | 0.063 MG |
| Folate | 1 UG | 25 UG |
Minerals
calcium
Kiwi has 325% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and kiwi has 34mg of calcium.
iron
Cranberry juice and kiwi contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and kiwi has 0.31mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 305% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and kiwi has 312mg 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 juice and kiwi contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry Juice | Kiwi | |
|---|---|---|
| beta-carotene | 27 UG | 52 UG |
| lutein + zeaxanthin | 68 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.042 G |
| Total | 0.028 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Kiwi | |
|---|---|---|
| linoleic acid | 0.042 G | 0.246 G |
| Total | 0.042 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Kiwi 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 kiwi contain more calories in 100 grams?Cranberry juice and kiwi contain similar amounts of calories - cranberry juice has 46 calories in 100g and kiwi has 61 calories.
Does cranberry juice or kiwi have more carbohydrates?
By weight, cranberry juice and kiwi contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and kiwi has 14.7g of carbohydrates.
Does cranberry juice or kiwi contain more potassium?
Kiwi is a rich source of potassium and it has 310% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and kiwi has 312mg of potassium.