Milk vs. Cranberry Juice

Nutrition comparison of Milk and Cranberry Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus cranberry juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and cranberry juice:

  • Cranberry juice has 124.7 times less saturated fat than milk.
  • Cranberry juice has signficantly more Vitamin C than milk.
  • Milk has 58% less sugar than cranberry juice.
  • Milk has 61% less carbohydrates than cranberry juice.
  • Milk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12.
  • Milk is an excellent source of calcium.
Detailed nutritional comparison of milk and cranberry juice 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Cranberry Juice src

Calories and Carbs

calories

Cranberry juice and milk contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to cranberry juice per calorie. Milk has a macronutrient ratio of 27:38:35 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Cranberry Juice
Protein 27% 3%
Carbohydrates 38% 95%
Fat 35% 2%
Alcohol ~ ~

carbohydrates

Milk has 61% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

dietary fiber

Cranberry juice and milk contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Milk has 58% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Milk has 746% more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Cranberry juice has 124.7 times less saturated fat than milk - cranberry juice has 0.01g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and cranberry juice are low in trans fat - milk has 0.09g of trans fat per 100 grams and cranberry juice does not contain significant amounts.

cholesterol

Both milk and cranberry juice are low in cholesterol - milk has 8mg of cholesterol per 100 grams and cranberry juice does not contain significant amounts.

Vitamins

Vitamin C

Cranberry juice has signficantly more Vitamin C than milk - cranberry juice has 9.3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 26 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than cranberry juice - milk has 49iu of Vitamin D per 100 grams and cranberry juice does not contain significant amounts.

Vitamin E

Cranberry juice and milk contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Cranberry juice and milk contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Milk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12. Both milk and cranberry juice contain significant amounts of niacin and Vitamin B6.

Milk Cranberry Juice
Thiamin 0.039 MG 0.009 MG
Riboflavin 0.185 MG 0.018 MG
Niacin 0.092 MG 0.091 MG
Pantothenic acid 0.356 MG ~
Vitamin B6 0.038 MG 0.052 MG
Folate 5 UG 1 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Milk is an excellent source of calcium and it has 14 times more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Cranberry juice and milk contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Milk has 82% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and milk has 140mg 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,

Milk Cranberry Juice
beta-carotene 4 UG 27 UG
lutein + zeaxanthin ~ 68 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk Cranberry Juice
alpha linoleic acid 0.008 G 0.028 G
Total 0.008 G 0.028 G

omega 6s

Comparing omega-6 fatty acids, both milk and cranberry juice contain significant amounts of linoleic acid.

Milk Cranberry Juice
other omega 6 0.004 G ~
linoleic acid 0.062 G 0.042 G
Total 0.066 G 0.042 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Cranberry Juice (Cranberry juice, unsweetened) .

Milk g

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G Water G
G Starch G
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FAQ

Does cranberry juice or milk contain more calories in 100 grams?
Cranberry juice and milk contain similar amounts of calories - cranberry juice has 46 calories in 100g and milk has 50 calories.

Does cranberry juice or milk have more carbohydrates?
By weight, milk has 60% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in milk comprise of 100% sugar.

Does cranberry juice or milk contain more calcium?
Milk is a rich source of calcium and it has 14 times more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and milk has 120mg of calcium.