Cherries vs. Cranberry

Nutrition comparison of Cherries and Cranberry


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

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

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

  • Both cherries and cranberry are high in dietary fiber.
  • Cherry has more folate.
  • Cherry is a great source of potassium.
  • Cranberry has 67% less sugar than cherry.
  • Cranberry is a great source of Vitamin C.
Detailed nutritional comparison of cherries and cranberry 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: Cherries (Cherries, sweet, raw) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Cranberry src

Calories and Carbs

calories

Cherries and cranberry contain similar amounts of calories - cherry has 63 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cherries is similar to cranberry for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for cranberry, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Cranberry
Protein 6% 4%
Carbohydrates 91% 94%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Cherries and cranberry contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both cherries and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Cranberry has 67% less sugar than cherry - cherry has 12.8g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Cherries and cranberry contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both cherries and cranberry are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Cranberry is a great source of Vitamin C and it has 100% more Vitamin C than cherry - cherry has 7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

Cherries and cranberry contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Cherries and cranberry contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Cherries and cranberry contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

Cherry has more folate. Both cherries and cranberry contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Cherries Cranberry
Thiamin 0.027 MG 0.012 MG
Riboflavin 0.033 MG 0.02 MG
Niacin 0.154 MG 0.101 MG
Pantothenic acid 0.199 MG 0.295 MG
Vitamin B6 0.049 MG 0.057 MG
Folate 4 UG 1 UG

Minerals

calcium

Cherries and cranberry contain similar amounts of calcium - cherry has 13mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Cherries and cranberry contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Cherry is a great source of potassium and it has 178% more potassium than cranberry - cherry has 222mg of potassium per 100 grams and cranberry has 80mg 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 cherries and cranberry contain significant amounts of kaempferol.

Cherries Cranberry
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg 0.12 mg
myricetin 0.05 mg 6.63 mg
Quercetin 2.29 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, both cherries and cranberry contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cherries Cranberry
beta-carotene 38 UG 38 UG
lutein + zeaxanthin 85 UG 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both cherries and cranberry contain significant amounts of alpha linoleic acid (ALA).

Cherries Cranberry
alpha linoleic acid 0.026 G 0.022 G
Total 0.026 G 0.022 G

omega 6s

Comparing omega-6 fatty acids, both cherries and cranberry contain small amounts of linoleic acid.

Cherries Cranberry
linoleic acid 0.027 G 0.033 G
Total 0.027 G 0.033 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 Cherries or Cranberry .

Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Cranberry (Cranberries, raw) .

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G Water G
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FAQ

Does cherries or cranberry contain more calories in 100 grams?
Cherries and cranberry contain similar amounts of calories - cherry has 63 calories in 100g and cranberry has 46 calories.

Does cherries or cranberry have more carbohydrates?
By weight, cherries and cranberry contain similar amounts of carbs - cherry has 16g of carbs for 100g and cranberry has 12g of carbohydrates.