Cranberry Juice vs. Nori
Nutrition comparison of Cranberry Juice and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and nori:
- Nori has 23.6 times less sugar than cranberry juice.
- Nori has 58% less carbohydrates than cranberry juice.
- Nori has more beta-carotene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than nori.
- Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than cranberry juice.
- Nori is an excellent source of Vitamin A, Vitamin C, calcium and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and nori contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and nori has 35 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and similar to nori for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Nori | |
|---|---|---|
| Protein | 3% | 67% |
| Carbohydrates | 95% | 33% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 58% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and nori has 5.1g of carbohydrates.
dietary fiber
Cranberry juice and nori contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and nori has 0.3g of dietary fiber.
sugar
Nori has 23.6 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and nori has 0.49g of sugar.
Protein
protein
Nori has 13 times more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and nori has 5.8g of protein.
Fat
saturated fat
Both cranberry juice and nori are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and nori has 0.06g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 319% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and nori has 39mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 129 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and nori has 260ug of Vitamin A.
Vitamin E
Cranberry juice and nori contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and nori has 1mg of Vitamin E.
Vitamin K
Cranberry juice and nori contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and nori has 4ug of Vitamin K.
The B Vitamins
Nori has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Nori | |
|---|---|---|
| Thiamin | 0.009 MG | 0.098 MG |
| Riboflavin | 0.018 MG | 0.446 MG |
| Niacin | 0.091 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 0.052 MG | 0.159 MG |
| Folate | 1 UG | 146 UG |
Minerals
calcium
Nori is an excellent source of calcium and it has 775% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and nori has 70mg of calcium.
iron
Nori has signficantly more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and nori has 1.8mg of iron.
potassium
Nori is an excellent source of potassium and it has 362% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and nori has 356mg 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, nori has more beta-carotene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than nori per 100 grams.
| Cranberry Juice | Nori | |
|---|---|---|
| beta-carotene | 27 UG | 3121 UG |
| lutein + zeaxanthin | 68 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than cranberry juice per 100 grams.
| Cranberry Juice | Nori | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.028 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and nori contain small amounts of linoleic acid.
| Cranberry Juice | Nori | |
|---|---|---|
| linoleic acid | 0.042 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.042 G | 0.013 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 Nori (Seaweed, laver, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Nori 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 nori contain more calories in 100 grams?Cranberry juice and nori contain similar amounts of calories - cranberry juice has 46 calories in 100g and nori has 35 calories.
Is cranberry juice or nori better for protein?
Nori has 13 times more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and nori has 5.8g of protein.
Does cranberry juice or nori have more carbohydrates?
By weight, nori has 60% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and nori has 5.1g of carbohydrates.
Does cranberry juice or nori contain more calcium?
Nori is a rich source of calcium and it has 780% more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and nori has 70mg of calcium.
Does cranberry juice or nori contain more potassium?
Nori is a rich source of potassium and it has 360% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and nori has 356mg of potassium.