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.
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.
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
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
()
|
Daily Values (%) |
Cranberry Juice 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 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.