Cranberry vs. Plums
Nutrition comparison of Cranberry and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and plums:
- Cranberry has 57% less sugar than plum.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Plum has more thiamin, niacin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and cranberry contain similar amounts of calories - plum has 46 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is heavier in carbs and similar to plums for protein and fat. Cranberry has a macronutrient ratio of 4:95:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 95% | 89% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and cranberry contain similar amounts of carbs - plum has 11.4g 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 157% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 57% less sugar than plum - plum has 9.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Plums and cranberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both plums and cranberry are low in saturated fat - plum has 0.02g 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 47% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Plums and cranberry contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Plums and cranberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Plums and cranberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Plum has more thiamin, niacin and folate. Both cranberry and plums contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Plums | |
|---|---|---|
| Thiamin | 0.012 MG | 0.028 MG |
| Riboflavin | 0.02 MG | 0.026 MG |
| Niacin | 0.101 MG | 0.417 MG |
| Pantothenic acid | 0.295 MG | 0.135 MG |
| Vitamin B6 | 0.057 MG | 0.029 MG |
| Folate | 1 UG | 5 UG |
Minerals
calcium
Plums and cranberry contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Plums and cranberry contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Plum has 96% more potassium than cranberry - plum has 157mg of potassium per 100 grams and cranberry has 80mg 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 and plums contain significant amounts of lutein + zeaxanthin.
| Cranberry | Plums | |
|---|---|---|
| beta-carotene | 38 UG | 190 UG |
| lutein + zeaxanthin | 91 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry and plums contain small amounts of linoleic acid.
| Cranberry | Plums | |
|---|---|---|
| linoleic acid | 0.033 G | 0.044 G |
| Total | 0.033 G | 0.044 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 (%) |
Plums 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 plums or cranberry contain more calories in 100 grams?Plums and cranberry contain similar amounts of calories - plum has 46 calories in 100g and cranberry has 46 calories.
Does plums or cranberry have more carbohydrates?
By weight, plums and cranberry contain similar amounts of carbs - plum has 11.4g of carbs for 100g and cranberry has 12g of carbohydrates.