Cranberry Juice vs. Watermelon
Nutrition comparison of Cranberry Juice and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and watermelon:
- Watermelon has more beta-carotene and lycopene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than watermelon.
- Watermelon has more thiamin, pantothenic acid and folate.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and cranberry juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Watermelon | |
|---|---|---|
| Protein | 3% | 7% |
| Carbohydrates | 95% | 90% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and cranberry juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in cranberry juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Watermelon and cranberry juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Watermelon has 49% less sugar than cranberry juice - watermelon has 6.2g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Watermelon and cranberry juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both watermelon and cranberry juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Watermelon and cranberry juice contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Watermelon has 13 times more Vitamin A than cranberry juice - watermelon has 28ug of Vitamin A per 100 grams and cranberry juice has 2ug of Vitamin A.
Vitamin E
Watermelon and cranberry juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Watermelon and cranberry juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.
The B Vitamins
Watermelon has more thiamin, pantothenic acid and folate. Both cranberry juice and watermelon contain significant amounts of riboflavin, niacin and Vitamin B6.
| Cranberry Juice | Watermelon | |
|---|---|---|
| Thiamin | 0.009 MG | 0.033 MG |
| Riboflavin | 0.018 MG | 0.021 MG |
| Niacin | 0.091 MG | 0.178 MG |
| Pantothenic acid | ~ | 0.221 MG |
| Vitamin B6 | 0.052 MG | 0.045 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Watermelon and cranberry juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Watermelon and cranberry juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Watermelon and cranberry juice contain similar amounts of potassium - watermelon has 112mg of potassium per 100 grams and cranberry juice has 77mg 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, watermelon has more beta-carotene and lycopene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than watermelon per 100 grams.
| Cranberry Juice | Watermelon | |
|---|---|---|
| beta-carotene | 27 UG | 303 UG |
| lutein + zeaxanthin | 68 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry juice and watermelon contain small amounts of linoleic acid.
| Cranberry Juice | Watermelon | |
|---|---|---|
| linoleic acid | 0.042 G | 0.05 G |
| Total | 0.042 G | 0.05 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 Watermelon (Watermelon, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Watermelon 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 % |
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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 % |
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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 watermelon or cranberry juice contain more calories in 100 grams?Watermelon and cranberry juice contain similar amounts of calories - watermelon has 30 calories in 100g and cranberry juice has 46 calories.
Does watermelon or cranberry juice have more carbohydrates?
By weight, watermelon and cranberry juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cranberry juice has 12.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in cranberry juice comprise of 100% sugar and 0% dietary fiber.