Cranberry vs. Mint
Nutrition comparison of Cranberry and Mint
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:
- Both cranberry and mint are high in Vitamin C and dietary fiber.
- Mint has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, calcium, iron and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Mint (Peppermint, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 34% less calories than mint - cranberry has 46 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and lighter in fat compared to mint per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for mint, 18:72:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Mint | |
|---|---|---|
| Protein | 4% | 18% |
| Carbohydrates | 94% | 72% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and mint contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
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.
sugar
Mint has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 715% more protein than cranberry - cranberry has 0.46g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
Cranberry has more Vitamin E than mint - cranberry has 1.3mg of Vitamin E per 100 grams and mint does not contain significant amounts.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Antioxidants and Phytonutrients
flavonoids
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 |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cranberry or Mint .
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 | |||
FAQ
Does cranberry or mint contain more calories in 100 grams?Cranberry has 30% less calories than mint - cranberry has 46 calories in 100g and mint has 70 calories.
Does cranberry or mint have more carbohydrates?
By weight, cranberry and mint contain similar amounts of carbs - cranberry has 12g of carbs for 100g and mint has 14.9g of carbohydrates.
Does cranberry or mint contain more calcium?
Mint is a rich source of calcium and it has 29 times more calcium than cranberry - cranberry has 8mg of calcium in 100 grams and mint has 243mg of calcium.
Does cranberry or mint contain more iron?
Mint is an abundant source of iron and it has 21 times more iron than cranberry - cranberry has 0.23mg of iron in 100 grams and mint has 5.1mg of iron.
Does cranberry or mint contain more potassium?
Mint is a rich source of potassium and it has 610% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and mint has 569mg of potassium.