Cranberry Juice vs. Plums
Nutrition comparison of Cranberry Juice and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and plums:
- Plum has more thiamin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and plums contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, cranberry juice is heavier in carbs and similar to plums for protein and fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Plums | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 95% | 89% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and plums contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Plum has 13 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Cranberry juice and plums contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Cranberry juice and plums contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both cranberry juice and plums are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Cranberry juice and plums contain similar amounts of Vitamin C - cranberry juice has 9.3mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Cranberry juice and plums contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Cranberry juice and plums contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Cranberry juice and plums contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more thiamin, niacin, pantothenic acid and folate. Both cranberry juice and plums contain significant amounts of riboflavin and Vitamin B6.
| Cranberry Juice | Plums | |
|---|---|---|
| Thiamin | 0.009 MG | 0.028 MG |
| Riboflavin | 0.018 MG | 0.026 MG |
| Niacin | 0.091 MG | 0.417 MG |
| Pantothenic acid | ~ | 0.135 MG |
| Vitamin B6 | 0.052 MG | 0.029 MG |
| Folate | 1 UG | 5 UG |
Minerals
calcium
Cranberry juice and plums contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Cranberry juice and plums contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 104% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and plum has 157mg 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 plums contain significant amounts of lutein + zeaxanthin.
| Cranberry Juice | Plums | |
|---|---|---|
| beta-carotene | 27 UG | 190 UG |
| lutein + zeaxanthin | 68 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and plums contain small amounts of linoleic acid.
| Cranberry Juice | Plums | |
|---|---|---|
| linoleic acid | 0.042 G | 0.044 G |
| Total | 0.042 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.
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Plums (Plums, raw) .
Cranberry Juice 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 cranberry juice or plums contain more calories in 100 grams?Cranberry juice and plums contain similar amounts of calories - cranberry juice has 46 calories in 100g and plum has 46 calories.
Does cranberry juice or plums have more carbohydrates?
By weight, cranberry juice and plums contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.