Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and whey protein powder:
Whey protein powder is high in calories and cranberry juice has 87% less calories than whey protein powder - cranberry juice has 46 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, cranberry juice is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Whey Protein Powder | |
|---|---|---|
| Protein | 3% | 89% |
| Carbohydrates | 95% | 7% |
| Fat | 2% | 4% |
| Alcohol | ~ | ~ |
Cranberry juice and whey protein powder contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 30 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 199 times more protein than cranberry juice - cranberry juice has 0.39g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both cranberry juice and whey protein powder are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Cranberry juice has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and cranberry juice does not contain significant amounts.
Cranberry juice has signficantly more Vitamin C than whey protein powder - cranberry juice has 9.3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Cranberry juice and whey protein powder contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Cranberry juice has more Vitamin E than whey protein powder - cranberry juice has 1.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Cranberry juice has more Vitamin K than whey protein powder - cranberry juice has 5.1ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Cranberry Juice | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.009 MG | 0.609 MG |
| Riboflavin | 0.018 MG | 2.017 MG |
| Niacin | 0.091 MG | 1.136 MG |
| Vitamin B6 | 0.052 MG | 0.607 MG |
| Folate | 1 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Whey protein powder is an excellent source of calcium and it has 57 times more calcium than cranberry juice - cranberry juice has 8mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Whey protein powder has 352% more iron than cranberry juice - cranberry juice has 0.25mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 549% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both cranberry juice and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Cranberry Juice | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.034 G |
| Total | 0.028 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.042 G | 0.264 G |
| Total | 0.042 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Cranberry Juice g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||