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.
Detailed nutritional comparison of cranberry juice and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cranberry Juice src
Image of Squash src

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, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Juice Squash
Protein 3% 8%
Carbohydrates 95% 90%
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 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 Squash .

Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

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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.