Cranberry Juice vs. Spinach
Nutrition comparison of Cranberry Juice and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and spinach:
- Spinach has 27.8 times less sugar than cranberry juice.
- Spinach has 70% less carbohydrates than cranberry juice.
- Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 50% less calories than cranberry juice - cranberry juice has 46 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Spinach | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 70% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 21 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 27.8 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Spinach has 633% more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both cranberry juice and spinach are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 202% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 233 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Cranberry juice and spinach contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 93 times more Vitamin K than cranberry juice - cranberry juice has 5.1ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry Juice | Spinach | |
|---|---|---|
| Thiamin | 0.009 MG | 0.078 MG |
| Riboflavin | 0.018 MG | 0.189 MG |
| Niacin | 0.091 MG | 0.724 MG |
| Pantothenic acid | ~ | 0.065 MG |
| Vitamin B6 | 0.052 MG | 0.195 MG |
| Folate | 1 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 11 times more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 984% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Spinach is an excellent source of potassium and it has 625% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 27 UG | 5626 UG |
| lutein + zeaxanthin | 68 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.
| Cranberry Juice | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.138 G |
| Total | 0.028 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and spinach contain small amounts of linoleic acid.
| Cranberry Juice | Spinach | |
|---|---|---|
| linoleic acid | 0.042 G | 0.026 G |
| Total | 0.042 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cranberry Juice or Spinach .
Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Spinach (Spinach, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 spinach contain more calories in 100 grams?Spinach has 50% less calories than cranberry juice - cranberry juice has 46 calories in 100g and spinach has 23 calories.
Is cranberry juice or spinach better for protein?
Spinach has 630% more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and spinach has 2.9g of protein.
Does cranberry juice or spinach have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does cranberry juice or spinach contain more calcium?
Spinach is a rich source of calcium and it has 11 times more calcium than cranberry juice - cranberry juice has 8mg of calcium in 100 grams and spinach has 99mg of calcium.
Does cranberry juice or spinach contain more potassium?
Spinach is a rich source of potassium and it has 630% more potassium than cranberry juice - cranberry juice has 77mg of potassium in 100 grams and spinach has 558mg of potassium.