Cranberry Juice vs. Squash
Nutrition comparison of Cranberry Juice and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and squash:
- Squash has 5.1 times less sugar than cranberry juice.
- Squash has more beta-carotene and alpha-carotene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than squash.
- Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Squash is a great source of Vitamin C, calcium and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and squash contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to squash for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Squash | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 91% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and squash contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 31 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Squash has 5.1 times less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Cranberry juice and squash contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both cranberry juice and squash are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 62% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 278 times more Vitamin A than cranberry juice - cranberry juice has 2ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Cranberry juice and squash contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Cranberry juice and squash contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Squash has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cranberry juice and squash contain significant amounts of riboflavin.
| Cranberry Juice | Squash | |
|---|---|---|
| Thiamin | 0.009 MG | 0.072 MG |
| Riboflavin | 0.018 MG | 0.017 MG |
| Niacin | 0.091 MG | 0.969 MG |
| Pantothenic acid | ~ | 0.359 MG |
| Vitamin B6 | 0.052 MG | 0.124 MG |
| Folate | 1 UG | 19 UG |
Minerals
calcium
Squash is a great source of calcium and it has 413% more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Cranberry juice and squash contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Squash is a great source of potassium and it has 269% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and squash has 284mg 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, squash has more beta-carotene and alpha-carotene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than squash per 100 grams.
| Cranberry Juice | Squash | |
|---|---|---|
| beta-carotene | 27 UG | 4570 UG |
| lutein + zeaxanthin | 68 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry juice and squash contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Squash | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.024 G |
| Total | 0.028 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and squash contain small amounts of linoleic acid.
| Cranberry Juice | Squash | |
|---|---|---|
| linoleic acid | 0.042 G | 0.014 G |
| Total | 0.042 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Cranberry Juice g
()
|
Daily Values (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Cranberry juice and squash contain similar amounts of calories - cranberry juice has 46 calories in 100g and squash has 40 calories.
Does cranberry juice or squash have more carbohydrates?
By weight, cranberry juice and squash contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and squash has 10.5g of carbohydrates.