Oats vs. Cranberry
Nutrition comparison of Oats and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cranberry:
- Both oats and cranberry are high in dietary fiber.
- Cranberry has 151.1 times less saturated fat than oat.
- Cranberry is a great source of Vitamin C.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and cranberry has 88% less calories than oat - oat has 389 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to cranberry per calorie. Oats has a macronutrient ratio of 17:67:16 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cranberry | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 95% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cranberry has 82% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both oats and cranberry are high in dietary fiber. Oat has 194% more dietary fiber than cranberry - oat has 10.6g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Oat has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 35 times more protein than cranberry - oat has 16.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has 151.1 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - cranberry has 14mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Cranberry and oats contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Cranberry has more Vitamin E than oat - cranberry has 1.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cranberry and oats contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Cranberry | |
|---|---|---|
| Thiamin | 0.763 MG | 0.012 MG |
| Riboflavin | 0.139 MG | 0.02 MG |
| Niacin | 0.961 MG | 0.101 MG |
| Pantothenic acid | 1.349 MG | 0.295 MG |
| Vitamin B6 | 0.119 MG | 0.057 MG |
| Folate | 56 UG | 1 UG |
Minerals
calcium
Oat is a great source of calcium and it has 575% more calcium than cranberry - oat has 54mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Oat is an excellent source of iron and it has 19 times more iron than cranberry - oat has 4.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Oat is an excellent source of potassium and it has 436% more potassium than cranberry - oat has 429mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Oats | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.022 G |
| Total | 0.111 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cranberry per 100 grams.
| Oats | Cranberry | |
|---|---|---|
| linoleic acid | 2.424 G | 0.033 G |
| Total | 2.424 G | 0.033 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.
Oats g
()
|
Daily Values (%) |
Cranberry 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 oats or cranberry contain more calories in 100 grams?Oat is high in calories and cranberry has 90% less calories than oat - oat has 389 calories in 100g and cranberry has 46 calories.
Does oats or cranberry have more carbohydrates?
By weight, oat is high in carbohydrates and cranberry has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cranberry has 12g of carbohydrates.
Does oats or cranberry contain more iron?
Oat is an abundant source of iron and it has 19 times more iron than cranberry - oat has 4.7mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does oats or cranberry contain more potassium?
Oat is a rich source of potassium and it has 440% more potassium than cranberry - oat has 429mg of potassium in 100 grams and cranberry has 80mg of potassium.