Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
mint
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and mint:
Cranberry has 34% less calories than mint - cranberry has 46 calories per 100 grams and mint has 70 calories.
Cranberry | Mint | |
---|---|---|
Protein | 4% | ~ |
Carbohydrates | 95% | ~ |
Fat | 2% | ~ |
Alcohol | ~ | ~ |
Cranberry and mint contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
Both cranberry and mint are high in dietary fiber. Mint has 122% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Mint has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and mint does not contain significant amounts.
Mint has 715% more protein than cranberry - cranberry has 0.46g of protein per 100 grams and mint has 3.8g of protein.
Both cranberry and mint are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Both cranberry and mint are high in Vitamin C. Mint has 127% more Vitamin C than cranberry - cranberry has 14mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Mint is an excellent source of Vitamin A and it has 69 times more Vitamin A than cranberry - cranberry has 3ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
Cranberry has more Vitamin E than mint - cranberry has 1.3mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Cranberry and mint contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and mint does not contain significant amounts.
Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and mint contain significant amounts of pantothenic acid.
Cranberry | Mint | |
---|---|---|
Thiamin | 0.012 MG | 0.082 MG |
Riboflavin | 0.02 MG | 0.266 MG |
Niacin | 0.101 MG | 1.706 MG |
Pantothenic acid | 0.295 MG | 0.338 MG |
Vitamin B6 | 0.057 MG | 0.129 MG |
Folate | 1 UG | 114 UG |
Mint is an excellent source of calcium and it has 29 times more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and mint has 243mg of calcium.
Mint is an excellent source of iron and it has 21 times more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and mint has 5.1mg of iron.
Mint is an excellent source of potassium and it has 611% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and mint has 569mg of potassium.
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, cranberry has more myricetin and quercetin than mint per 100 grams, however, mint contains more apigenin and luteolin than cranberry per 100 grams.
Cranberry | Mint | |
---|---|---|
kaempferol | 0.12 mg | ~ |
myricetin | 6.63 mg | ~ |
Quercetin | 14.84 mg | ~ |
apigenin | ~ | 5.39 mg |
luteolin | ~ | 12.66 mg |
For omega-3 fatty acids, mint has more alpha linoleic acid (ALA) than cranberry per 100 grams.
Cranberry | Mint | |
---|---|---|
alpha linoleic acid | 0.022 G | 0.435 G |
Total | 0.022 G | 0.435 G |
Comparing omega-6 fatty acids, mint has more linoleic acid than cranberry per 100 grams.
Cranberry | Mint | |
---|---|---|
linoleic acid | 0.033 G | 0.069 G |
Total | 0.033 G | 0.069 G |
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 (%) |
Mint 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 | |||