Cranberry vs. Onion
Nutrition comparison of Cranberry and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and onion:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Onion has more thiamin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and cranberry contain similar amounts of calories - onion has 40 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to onion for fat. Cranberry has a macronutrient ratio of 4:95:2 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Onion | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and cranberry contain similar amounts of carbs - onion has 9.3g 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 onion - onion has 1.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Onion and cranberry contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Onion and cranberry contain similar amounts of protein - onion has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both onion and cranberry are low in saturated fat - onion has 0.04g 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 89% more Vitamin C than onion - onion has 7.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and onion contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Onion and cranberry contain similar amounts of Vitamin E - onion has 0.02mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Onion and cranberry contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Onion has more thiamin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid. Both cranberry and onion contain significant amounts of riboflavin and niacin.
| Cranberry | Onion | |
|---|---|---|
| Thiamin | 0.012 MG | 0.046 MG |
| Riboflavin | 0.02 MG | 0.027 MG |
| Niacin | 0.101 MG | 0.116 MG |
| Pantothenic acid | 0.295 MG | 0.123 MG |
| Vitamin B6 | 0.057 MG | 0.12 MG |
| Folate | 1 UG | 19 UG |
Minerals
calcium
Onion has 188% more calcium than cranberry - onion has 23mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Onion and cranberry contain similar amounts of iron - onion has 0.21mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Onion has 83% more potassium than cranberry - onion has 146mg 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, onion has more kaempferol and isorhamnetin than cranberry per 100 grams, however, cranberry contains more myricetin than onion per 100 grams. Both cranberry and onion contain significant amounts of quercetin.
| Cranberry | Onion | |
|---|---|---|
| kaempferol | 0.12 mg | 0.65 mg |
| myricetin | 6.63 mg | 0.03 mg |
| Quercetin | 14.84 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| isorhamnetin | ~ | 5.01 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than onion per 100 grams.
| Cranberry | Onion | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.004 G |
| Total | 0.022 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and onion contain small amounts of linoleic acid.
| Cranberry | Onion | |
|---|---|---|
| linoleic acid | 0.033 G | 0.013 G |
| Total | 0.033 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.
Cranberry g
()
|
Daily Values (%) |
Onion 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 onion or cranberry contain more calories in 100 grams?Onion and cranberry contain similar amounts of calories - onion has 40 calories in 100g and cranberry has 46 calories.
Does onion or cranberry have more carbohydrates?
By weight, onion and cranberry contain similar amounts of carbs - onion has 9.3g of carbs for 100g and cranberry has 12g of carbohydrates.