Blueberry vs. Cranberry Juice

Nutrition comparison of Blueberry and Cranberry Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus cranberry juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and cranberry juice:

  • Blueberry has more thiamin, niacin, pantothenic acid and folate.
  • Blueberry is a great source of dietary fiber.
Detailed nutritional comparison of blueberry and cranberry juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Cranberry Juice src

Calories and Carbs

calories

Cranberry juice and blueberry contain similar amounts of calories - cranberry juice has 46 calories per 100 grams and blueberry has 57 calories.

Blueberry Cranberry Juice
Protein 4% 3%
Carbohydrates 91% 95%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Cranberry juice and blueberry contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 23 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Cranberry juice and blueberry contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Cranberry juice and blueberry contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both cranberry juice and blueberry are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Cranberry juice and blueberry contain similar amounts of Vitamin C - cranberry juice has 9.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Cranberry juice and blueberry contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Cranberry juice and blueberry contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Cranberry juice and blueberry contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Blueberry has more thiamin, niacin, pantothenic acid and folate. Both blueberry and cranberry juice contain significant amounts of riboflavin and Vitamin B6.

Blueberry Cranberry Juice
Thiamin 0.037 MG 0.009 MG
Riboflavin 0.041 MG 0.018 MG
Niacin 0.418 MG 0.091 MG
Pantothenic acid 0.124 MG ~
Vitamin B6 0.052 MG 0.052 MG
Folate 6 UG 1 UG

Minerals

calcium

Cranberry juice and blueberry contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Cranberry juice and blueberry contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Cranberry juice and blueberry contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and blueberry 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, both blueberry and cranberry juice contain significant amounts of beta-carotene and lutein + zeaxanthin.

Blueberry Cranberry Juice
beta-carotene 32 UG 27 UG
lutein + zeaxanthin 80 UG 68 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.

Blueberry Cranberry Juice
alpha linoleic acid 0.058 G 0.028 G
Total 0.058 G 0.028 G

omega 6s

Comparing omega-6 fatty acids, blueberry has more linoleic acid than cranberry juice per 100 grams.

Blueberry Cranberry Juice
linoleic acid 0.088 G 0.042 G
Total 0.088 G 0.042 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Cranberry Juice .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) .

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G Water G
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FAQ

Does cranberry juice or blueberry contain more calories in 100 grams?
Cranberry juice and blueberry contain similar amounts of calories - cranberry juice has 46 calories in 100g and blueberry has 57 calories.

Does cranberry juice or blueberry have more carbohydrates?
By weight, cranberry juice and blueberry contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.