Cranberry Juice vs. Peas
Nutrition comparison of Cranberry Juice and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and peas:
- Pea has 53% less sugar than cranberry juice.
- Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice has 43% less calories than pea - cranberry juice has 46 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and similar to peas for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Peas | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 95% | 69% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and peas contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 56 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Pea has 53% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 12 times more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both cranberry juice and peas are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 330% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has 18 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Cranberry juice and peas contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Cranberry juice and peas contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Peas | |
|---|---|---|
| Thiamin | 0.009 MG | 0.266 MG |
| Riboflavin | 0.018 MG | 0.132 MG |
| Niacin | 0.091 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.052 MG | 0.169 MG |
| Folate | 1 UG | 65 UG |
Minerals
calcium
Pea has 213% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 488% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 217% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and pea has 244mg 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,
| Cranberry Juice | Peas | |
|---|---|---|
| beta-carotene | 27 UG | 449 UG |
| lutein + zeaxanthin | 68 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and peas contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Peas | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.035 G |
| Total | 0.028 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Peas | |
|---|---|---|
| linoleic acid | 0.042 G | 0.152 G |
| Total | 0.042 G | 0.152 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 Peas (Peas, green, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Cranberry juice has 40% less calories than pea - cranberry juice has 46 calories in 100g and pea has 81 calories.
Does cranberry juice or peas have more carbohydrates?
By weight, cranberry juice and peas contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and pea has 14.5g of carbohydrates.