Cranberry vs. Peanut Butter
Nutrition comparison of Cranberry and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and peanut butter:
- Both cranberry and peanut butter are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than cranberry.
- Peanut butter has signficantly more iron than cranberry.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of potassium and protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and cranberry has 92% less calories than peanut butter - cranberry has 46 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Peanut Butter | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 45% less carbohydrates than peanut butter - cranberry has 12g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both cranberry and peanut butter are high in dietary fiber. Peanut butter has 122% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cranberry has 49% less sugar than peanut butter - cranberry has 4.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 51 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and cranberry has 100% less saturated fat than peanut butter - cranberry has 0.01g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than peanut butter - cranberry has 14mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Cranberry and peanut butter contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cranberry - cranberry has 1.3mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cranberry and peanut butter contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Peanut Butter | |
|---|---|---|
| Thiamin | 0.012 MG | 0.106 MG |
| Riboflavin | 0.02 MG | 0.111 MG |
| Niacin | 0.101 MG | 13.696 MG |
| Pantothenic acid | 0.295 MG | 1.118 MG |
| Vitamin B6 | 0.057 MG | 0.418 MG |
| Folate | 1 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 463% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 831% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.078 G |
| Total | 0.022 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cranberry per 100 grams.
| Cranberry | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.033 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.033 G | 14.494 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 (Cranberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cranberry g
()
|
Daily Values (%) |
Peanut Butter 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 or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and cranberry has 90% less calories than peanut butter - cranberry has 46 calories in 100g and peanut butter has 589 calories.
Does cranberry or peanut butter have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than peanut butter - cranberry has 12g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does cranberry or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 830% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and peanut butter has 745mg of potassium.