Cranberry vs. Cranberry Juice

Nutrition comparison of Cranberry and Cranberry Juice


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

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

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

  • Cranberry has 65% less sugar than cranberry juice.
  • Cranberry has more pantothenic acid.
  • Cranberry is a great source of Vitamin C.
  • Cranberry is an excellent source of dietary fiber.
Detailed nutritional comparison of cranberry 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: Cranberry (Cranberries, raw) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Cranberry Juice src

Calories and Carbs

calories

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

For macronutrient ratios, cranberry is similar to cranberry juice for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:94:2 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Cranberry Juice
Protein 4% 3%
Carbohydrates 94% 95%
Fat 2% 2%
Alcohol ~ ~

carbohydrates

Cranberry juice and cranberry contain similar amounts of carbs - cranberry juice has 12.2g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Cranberry is an excellent source of dietary fiber and it has 35 times more dietary fiber than cranberry juice - cranberry juice has 0.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Cranberry has 65% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Cranberry juice and cranberry contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both cranberry juice and cranberry are low in saturated fat - cranberry juice has 0.01g 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 51% more Vitamin C than cranberry juice - cranberry juice has 9.3mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

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

Vitamin E

Cranberry juice and cranberry contain similar amounts of Vitamin E - cranberry juice has 1.2mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Cranberry juice and cranberry contain similar amounts of Vitamin K - cranberry juice has 5.1ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

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

Cranberry Cranberry Juice
Thiamin 0.012 MG 0.009 MG
Riboflavin 0.02 MG 0.018 MG
Niacin 0.101 MG 0.091 MG
Pantothenic acid 0.295 MG ~
Vitamin B6 0.057 MG 0.052 MG
Folate 1 UG 1 UG

Minerals

calcium

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

iron

Cranberry juice and cranberry contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Cranberry juice and cranberry contain similar amounts of potassium - cranberry juice has 77mg of potassium per 100 grams and cranberry has 80mg 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 cranberry and cranberry juice contain significant amounts of beta-carotene and lutein + zeaxanthin.

Cranberry Cranberry Juice
beta-carotene 38 UG 27 UG
lutein + zeaxanthin 91 UG 68 UG

Omega-3 and Omega-6

omega 3s

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

Cranberry Cranberry Juice
alpha linoleic acid 0.022 G 0.028 G
Total 0.022 G 0.028 G

omega 6s

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

Cranberry 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 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 Cranberry or Cranberry Juice .

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

Cranberry g

()
Daily Values (%)

Cranberry Juice g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

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

Does cranberry juice or cranberry have more carbohydrates?
By weight, cranberry juice and cranberry contain similar amounts of carbs - cranberry juice has 12.2g of carbs for 100g and cranberry has 12g of carbohydrates.