Cranberry Juice vs. Orange Juice
Nutrition comparison of Cranberry Juice and Orange Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
orange juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and orange juice:
- Orange juice has more thiamin, niacin, pantothenic acid and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and orange juice contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and orange juice has 45 calories.
For macronutrient ratios, cranberry juice is heavier in carbs and similar to orange juice for protein and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Orange Juice | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and orange juice contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and orange juice has 10.4g of carbohydrates.
dietary fiber
Cranberry juice and orange juice contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and orange juice has 0.2g of dietary fiber.
sugar
Cranberry juice and orange juice contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and orange juice has 8.4g of sugar.
Protein
protein
Cranberry juice and orange juice contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and orange juice has 0.7g of protein.
Fat
saturated fat
Both cranberry juice and orange juice are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and orange juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 438% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and orange juice has 50mg of Vitamin C.
Vitamin A
Cranberry juice and orange juice contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and orange juice has 10ug of Vitamin A.
Vitamin E
Cranberry juice and orange juice contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and orange juice has 0.04mg of Vitamin E.
Vitamin K
Cranberry juice and orange juice contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and orange juice has 0.1ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin, niacin, pantothenic acid and folate. Both cranberry juice and orange juice contain significant amounts of riboflavin and Vitamin B6.
| Cranberry Juice | Orange Juice | |
|---|---|---|
| Thiamin | 0.009 MG | 0.09 MG |
| Riboflavin | 0.018 MG | 0.03 MG |
| Niacin | 0.091 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.052 MG | 0.04 MG |
| Folate | 1 UG | 30 UG |
Minerals
calcium
Cranberry juice and orange juice contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and orange juice has 11mg of calcium.
iron
Cranberry juice and orange juice contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and orange juice has 0.2mg of iron.
potassium
Orange juice has 160% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and orange juice has 200mg 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 orange juice contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Cranberry Juice | Orange Juice | |
|---|---|---|
| beta-carotene | 27 UG | 33 UG |
| lutein + zeaxanthin | 68 UG | 115 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Cranberry Juice | Orange Juice | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.011 G |
| Total | 0.028 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and orange juice contain small amounts of linoleic acid.
| Cranberry Juice | Orange Juice | |
|---|---|---|
| linoleic acid | 0.042 G | 0.029 G |
| Total | 0.042 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Cranberry Juice g
()
|
Daily Values (%) |
Orange Juice 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 orange juice contain more calories in 100 grams?Cranberry juice and orange juice contain similar amounts of calories - cranberry juice has 46 calories in 100g and orange juice has 45 calories.
Does cranberry juice or orange juice have more carbohydrates?
By weight, cranberry juice and orange juice contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and orange juice has 10.4g of carbohydrates.