Banana vs. Cranberry
Nutrition comparison of Banana and Cranberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cranberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and cranberry:
- Both cranberry and banana are high in dietary fiber.
- Banana has more alpha-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than banana.
- Banana has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Banana is an excellent source of potassium.
- Cranberry has 65% less sugar than banana.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 48% less calories than banana - cranberry has 46 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to cranberry for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Cranberry | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 48% less carbohydrates than banana - cranberry has 12g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both cranberry and banana are high in dietary fiber. Cranberry has 38% more dietary fiber than banana - cranberry has 3.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Cranberry has 65% less sugar than banana - cranberry has 4.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cranberry and banana contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both cranberry and banana are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 61% more Vitamin C than banana - cranberry has 14mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Cranberry and banana contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Cranberry and banana contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Cranberry and banana contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both banana and cranberry contain significant amounts of pantothenic acid.
| Banana | Cranberry | |
|---|---|---|
| Thiamin | 0.031 MG | 0.012 MG |
| Riboflavin | 0.073 MG | 0.02 MG |
| Niacin | 0.665 MG | 0.101 MG |
| Pantothenic acid | 0.334 MG | 0.295 MG |
| Vitamin B6 | 0.367 MG | 0.057 MG |
| Folate | 20 UG | 1 UG |
Minerals
calcium
Cranberry and banana contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cranberry and banana contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 348% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and cranberry contain small amounts of kaempferol.
| Banana | Cranberry | |
|---|---|---|
| kaempferol | 0.11 mg | 0.12 mg |
| myricetin | 0.01 mg | 6.63 mg |
| Quercetin | 0.06 mg | 14.84 mg |
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, banana has more alpha-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than banana per 100 grams. Both banana and cranberry contain significant amounts of beta-carotene.
| Banana | Cranberry | |
|---|---|---|
| beta-carotene | 26 UG | 38 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 91 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and cranberry contain significant amounts of alpha linoleic acid (ALA).
| Banana | Cranberry | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.022 G |
| Total | 0.027 G | 0.022 G |
omega 6s
Comparing omega-6 fatty acids, both banana and cranberry contain small amounts of linoleic acid.
| Banana | Cranberry | |
|---|---|---|
| linoleic acid | 0.046 G | 0.033 G |
| Total | 0.046 G | 0.033 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.
Banana g
()
|
Daily Values (%) |
Cranberry 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 or banana contain more calories in 100 grams?Cranberry has 50% less calories than banana - cranberry has 46 calories in 100g and banana has 89 calories.
Does cranberry or banana have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than banana - cranberry has 12g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cranberry or banana contain more potassium?
Banana is a rich source of potassium and it has 350% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and banana has 358mg of potassium.