Cranberry Juice vs. Nectarine
Nutrition comparison of Cranberry Juice and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and nectarine:
- Nectarine has more thiamin, niacin, pantothenic acid and folate.
- Nectarine has signficantly more dietary fiber than cranberry juice.
- Nectarine is a great source of potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and nectarine contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and nectarine has 44 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and lighter in fat compared to nectarine per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for nectarine, 9:85:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Nectarine | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 85% |
| Fat | 2% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and nectarine contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and nectarine has 10.6g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in nectarine comprise of 82% sugar, 18% dietary fiber and 1% starch.
dietary fiber
Nectarine has signficantly more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and nectarine has 1.7g of dietary fiber.
sugar
Nectarine has 35% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and nectarine has 7.9g of sugar.
Protein
protein
Cranberry juice and nectarine contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and nectarine has 1.1g of protein.
Fat
saturated fat
Both cranberry juice and nectarine are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and nectarine has 0.03g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has 72% more Vitamin C than nectarine - cranberry juice has 9.3mg of Vitamin C per 100 grams and nectarine has 5.4mg of Vitamin C.
Vitamin A
Cranberry juice and nectarine contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and nectarine has 17ug of Vitamin A.
Vitamin E
Cranberry juice and nectarine contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and nectarine has 0.77mg of Vitamin E.
Vitamin K
Cranberry juice and nectarine contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and nectarine has 2.2ug of Vitamin K.
The B Vitamins
Nectarine has more thiamin, niacin, pantothenic acid and folate. Both cranberry juice and nectarine contain significant amounts of riboflavin and Vitamin B6.
| Cranberry Juice | Nectarine | |
|---|---|---|
| Thiamin | 0.009 MG | 0.034 MG |
| Riboflavin | 0.018 MG | 0.027 MG |
| Niacin | 0.091 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.185 MG |
| Vitamin B6 | 0.052 MG | 0.025 MG |
| Folate | 1 UG | 5 UG |
Minerals
calcium
Cranberry juice and nectarine contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and nectarine has 6mg of calcium.
iron
Cranberry juice and nectarine contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and nectarine has 0.28mg of iron.
potassium
Nectarine is a great source of potassium and it has 161% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and nectarine has 201mg 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, both cranberry juice and nectarine contain significant amounts of lutein + zeaxanthin.
| Cranberry Juice | Nectarine | |
|---|---|---|
| beta-carotene | 27 UG | 150 UG |
| lutein + zeaxanthin | 68 UG | 130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than nectarine per 100 grams.
| Cranberry Juice | Nectarine | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.002 G |
| Total | 0.028 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, nectarine has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Nectarine | |
|---|---|---|
| linoleic acid | 0.042 G | 0.111 G |
| Total | 0.042 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Nectarine (Nectarines, raw) .
Cranberry Juice 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 cranberry juice or nectarine contain more calories in 100 grams?Cranberry juice and nectarine contain similar amounts of calories - cranberry juice has 46 calories in 100g and nectarine has 44 calories.
Does cranberry juice or nectarine have more carbohydrates?
By weight, cranberry juice and nectarine contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and nectarine has 10.6g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in nectarine comprise of 80% sugar, 20% dietary fiber and 0% starch.