Cherries vs. Cranberry Juice

Nutrition comparison of Cherries and Cranberry Juice


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

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

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

  • Cherry has more pantothenic acid and folate.
  • Cherry is a great source of dietary fiber and potassium.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Cranberry Juice src

Calories and Carbs

calories

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

For macronutrient ratios, cherries is lighter in carbs and similar to cranberry juice for protein and fat. Cherries has a macronutrient ratio of 6:91:3 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Cranberry Juice
Protein 6% 3%
Carbohydrates 91% 95%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Cranberry juice and cherries contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 20 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Cranberry juice and cherries contain similar amounts of sugar - cranberry juice has 12.1g of sugar per 100 grams and cherry has 12.8g of sugar.

Protein

protein

Cranberry juice and cherries contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Cranberry juice and cherries contain similar amounts of Vitamin C - cranberry juice has 9.3mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

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

Vitamin E

Cranberry juice and cherries contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Cranberry juice and cherries contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Cranberry Juice
Thiamin 0.027 MG 0.009 MG
Riboflavin 0.033 MG 0.018 MG
Niacin 0.154 MG 0.091 MG
Pantothenic acid 0.199 MG ~
Vitamin B6 0.049 MG 0.052 MG
Folate 4 UG 1 UG

Minerals

calcium

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

iron

Cranberry juice and cherries contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 188% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and cherry has 222mg 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 cherries and cranberry juice contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cherries Cranberry Juice
beta-carotene 38 UG 27 UG
lutein + zeaxanthin 85 UG 68 UG

Omega-3 and Omega-6

omega 3s

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

Cherries Cranberry Juice
alpha linoleic acid 0.026 G 0.028 G
Total 0.026 G 0.028 G

omega 6s

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

Cherries Cranberry Juice
linoleic acid 0.027 G 0.042 G
Total 0.027 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 Cherries or Cranberry Juice .

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

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G Water G
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FAQ

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

Does cranberry juice or cherries have more carbohydrates?
By weight, cranberry juice and cherries contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and cherry has 16g of carbohydrates.