Cranberry vs. Nectarine
Nutrition comparison of Cranberry and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and nectarine:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Nectarine has more thiamin, niacin and folate.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine and cranberry contain similar amounts of calories - nectarine has 44 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to nectarine per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Nectarine | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 85% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine and cranberry contain similar amounts of carbs - nectarine has 10.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 112% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Nectarine and cranberry contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Nectarine and cranberry contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both nectarine and cranberry are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 159% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Nectarine and cranberry contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Nectarine and cranberry contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Nectarine and cranberry contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Nectarine has more thiamin, niacin and folate. Both cranberry and nectarine contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Nectarine | |
|---|---|---|
| Thiamin | 0.012 MG | 0.034 MG |
| Riboflavin | 0.02 MG | 0.027 MG |
| Niacin | 0.101 MG | 1.125 MG |
| Pantothenic acid | 0.295 MG | 0.185 MG |
| Vitamin B6 | 0.057 MG | 0.025 MG |
| Folate | 1 UG | 5 UG |
Minerals
calcium
Nectarine and cranberry contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Nectarine and cranberry contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Nectarine is a great source of potassium and it has 151% more potassium than cranberry - nectarine has 201mg of potassium per 100 grams and cranberry has 80mg 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 | Nectarine | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.69 mg |
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 and nectarine contain significant amounts of lutein + zeaxanthin.
| Cranberry | Nectarine | |
|---|---|---|
| beta-carotene | 38 UG | 150 UG |
| lutein + zeaxanthin | 91 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Cranberry | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.002 G |
| Total | 0.022 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than cranberry per 100 grams.
| Cranberry | Nectarine | |
|---|---|---|
| linoleic acid | 0.033 G | 0.111 G |
| Total | 0.033 G | 0.111 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.
Cranberry g
()
|
Daily Values (%) |
Nectarine 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 nectarine or cranberry contain more calories in 100 grams?Nectarine and cranberry contain similar amounts of calories - nectarine has 44 calories in 100g and cranberry has 46 calories.
Does nectarine or cranberry have more carbohydrates?
By weight, nectarine and cranberry contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and cranberry has 12g of carbohydrates.