Pasta vs. Cranberry
Nutrition comparison of Pasta and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and cranberry:
- Both pasta and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and cranberry has 88% less calories than pasta - pasta has 371 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to cranberry for fat. Pasta has a macronutrient ratio of 14:82:4 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Cranberry | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 82% | 95% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and cranberry has 84% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both pasta and cranberry are high in dietary fiber. Pasta is very similar to pasta for dietary fiber - pasta has 3.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Pasta and cranberry contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 27 times more protein than cranberry - pasta has 13g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both pasta and cranberry are low in saturated fat - pasta has 0.28g 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 pasta - cranberry has 14mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Cranberry and pasta contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and cranberry contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Pasta and cranberry contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pasta and cranberry contain significant amounts of pantothenic acid.
| Pasta | Cranberry | |
|---|---|---|
| Thiamin | 0.891 MG | 0.012 MG |
| Riboflavin | 0.4 MG | 0.02 MG |
| Niacin | 7.177 MG | 0.101 MG |
| Pantothenic acid | 0.431 MG | 0.295 MG |
| Vitamin B6 | 0.142 MG | 0.057 MG |
| Folate | 237 UG | 1 UG |
Minerals
calcium
Pasta has 163% more calcium than cranberry - pasta has 21mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Pasta is an excellent source of iron and it has 13 times more iron than cranberry - pasta has 3.3mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Pasta is a great source of potassium and it has 179% more potassium than cranberry - pasta has 223mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and cranberry contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.022 G |
| Total | 0.024 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than cranberry per 100 grams.
| Pasta | Cranberry | |
|---|---|---|
| linoleic acid | 0.54 G | 0.033 G |
| Total | 0.54 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.
Pasta 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 pasta or cranberry contain more calories in 100 grams?Pasta is high in calories and cranberry has 90% less calories than pasta - pasta has 371 calories in 100g and cranberry has 46 calories.
Does pasta or cranberry have more carbohydrates?
By weight, pasta is high in carbohydrates and cranberry has 80% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and cranberry has 12g of carbohydrates.
Does pasta or cranberry contain more iron?
Pasta is an abundant source of iron and it has 13 times more iron than cranberry - pasta has 3.3mg of iron in 100 grams and cranberry has 0.23mg of iron.