Cranberry vs. Turkey
Nutrition comparison of Cranberry and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and turkey:
- Cranberry has 268.3 times less saturated fat than turkey.
- Cranberry has signficantly less cholesterol than turkey.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Turkey has 198.5 times less carbohydrates than cranberry.
- Turkey has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and cranberry has 76% less calories than turkey - turkey has 189 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and much lighter in fat compared to turkey per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Turkey | |
|---|---|---|
| Protein | 4% | 63% |
| Carbohydrates | 95% | ~ |
| Fat | 2% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has 198.5 times less carbohydrates than cranberry - turkey has 0.06g 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 more dietary fiber than turkey - cranberry has 3.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 61 times more protein than cranberry - turkey has 28.6g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has 268.3 times less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
trans fat
Both turkey and cranberry are low in trans fat - turkey has 0.1g of trans fat per 100 grams and cranberry does not contain significant amounts.
cholesterol
Cranberry has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than turkey - cranberry has 14mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and cranberry contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than cranberry - turkey has 15iu of Vitamin D per 100 grams and cranberry does not contain significant amounts.
Vitamin E
Turkey and cranberry contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and turkey contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cranberry | Turkey | |
|---|---|---|
| Thiamin | 0.012 MG | 0.045 MG |
| Riboflavin | 0.02 MG | 0.281 MG |
| Niacin | 0.101 MG | 9.573 MG |
| Pantothenic acid | 0.295 MG | 0.948 MG |
| Vitamin B6 | 0.057 MG | 0.616 MG |
| Folate | 1 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Turkey and cranberry contain similar amounts of calcium - turkey has 14mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Turkey has 374% more iron than cranberry - turkey has 1.1mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Turkey is a great source of potassium and it has 199% more potassium than cranberry - turkey has 239mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.022 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than cranberry per 100 grams.
| Cranberry | Turkey | |
|---|---|---|
| linoleic acid | 0.033 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 0.033 G | 1.883 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 (%) |
Cooked Turkey 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 turkey or cranberry contain more calories in 100 grams?Turkey is high in calories and cranberry has 80% less calories than turkey - turkey has 189 calories in 100g and cranberry has 46 calories.
Is turkey or cranberry better for protein?
Turkey is a fantastic source of protein and it has 61 times more protein than cranberry - turkey has 28.6g of protein per 100 grams and cranberry has 0.46g of protein.
Does turkey or cranberry have more carbohydrates?
By weight, turkey has 198.5 times fewer carbohydrates than cranberry - turkey has 0.06g of carbs for 100g and cranberry has 12g of carbohydrates.