Apple Juice vs. Cranberry Juice
Nutrition comparison of Apple Juice and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and cranberry juice:
- Apple juice has more pantothenic acid, however, cranberry juice contains more Vitamin B6.
- Cranberry juice has signficantly more Vitamin C than apple juice.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry juice and apple juice contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is similar to cranberry juice for protein, carbs and fat. Apple juice has a macronutrient ratio of 1:97:2 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Cranberry Juice | |
|---|---|---|
| Protein | 1% | 3% |
| Carbohydrates | 97% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry juice and apple juice contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Cranberry juice and apple juice contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Cranberry juice and apple juice contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Cranberry juice and apple juice contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both cranberry juice and apple juice are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Cranberry juice has signficantly more Vitamin C than apple juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Cranberry juice and apple juice contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Cranberry juice and apple juice contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Cranberry juice has more Vitamin K than apple juice - cranberry juice has 5.1ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Apple juice has more pantothenic acid, however, cranberry juice contains more Vitamin B6. Both apple juice and cranberry juice contain significant amounts of thiamin, riboflavin and niacin.
| Apple Juice | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.021 MG | 0.009 MG |
| Riboflavin | 0.017 MG | 0.018 MG |
| Niacin | 0.073 MG | 0.091 MG |
| Pantothenic acid | 0.049 MG | ~ |
| Vitamin B6 | 0.018 MG | 0.052 MG |
| Folate | ~ | 1 UG |
Minerals
calcium
Cranberry juice and apple juice contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Cranberry juice and apple juice contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Cranberry juice and apple juice contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and apple juice has 101mg 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,
| Apple Juice | Cranberry Juice | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 68 UG |
| beta-carotene | ~ | 27 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry juice has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Cranberry Juice | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.028 G |
| Total | 0.007 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and cranberry juice contain small amounts of linoleic acid.
| Apple Juice | Cranberry Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.042 G |
| Total | 0.033 G | 0.042 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Cranberry Juice (Cranberry juice, unsweetened) .
Apple Juice g
()
|
Daily Values (%) |
Cranberry Juice 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 apple juice contain more calories in 100 grams?Cranberry juice and apple juice contain similar amounts of calories - cranberry juice has 46 calories in 100g and apple juice has 46 calories.
Does cranberry juice or apple juice have more carbohydrates?
By weight, cranberry juice and apple juice contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and apple juice has 11.3g of carbohydrates.