Apple vs. Cranberry

Nutrition comparison of Apple and Cranberry


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

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

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

  • Both apple and cranberry are high in dietary fiber.
  • Cranberry has 59% less sugar than apple.
  • Cranberry has more pantothenic acid, however, apple contains more folate.
  • Cranberry is a great source of Vitamin C.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cranberry (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Cranberry src

Calories and Carbs

calories

Apple and cranberry contain similar amounts of calories - apple has 52 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, apple is similar to cranberry for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Cranberry
Protein 2% 4%
Carbohydrates 96% 95%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Apple and cranberry contain similar amounts carbs - apple has 13.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both apple and cranberry are high in dietary fiber. Cranberry has 50% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Cranberry has 59% less sugar than apple - apple has 10.4g of sugar per 100 grams and cranberry has 4.3g of sugar.



Protein

protein

Apple and cranberry contain similar amounts of protein - apple has 0.26g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both apple and cranberry are low in saturated fat - apple has 0.03g 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 204% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

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

Vitamin E

Apple and cranberry contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Apple and cranberry contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

Cranberry has more pantothenic acid, however, apple contains more folate. Both apple and cranberry contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.

Apple Cranberry
Thiamin 0.017 MG 0.012 MG
Riboflavin 0.026 MG 0.02 MG
Niacin 0.091 MG 0.101 MG
Pantothenic acid 0.061 MG 0.295 MG
Vitamin B6 0.041 MG 0.057 MG
Folate 3 UG 1 UG

Minerals

calcium

Apple and cranberry contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Apple and cranberry contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Apple and cranberry contain similar amounts of potassium - apple has 107mg 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 apple and cranberry contain small amounts of kaempferol.

Apple Cranberry
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.12 mg
Quercetin 4.01 mg 14.84 mg
myricetin ~ 6.63 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 apple and cranberry contain significant amounts of beta-carotene.

Apple Cranberry
beta-carotene 27 UG 38 UG
lutein + zeaxanthin 29 UG 91 UG

Omega-3 and Omega-6

omega 3s

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

Apple Cranberry
alpha linoleic acid 0.009 G 0.022 G
Total 0.009 G 0.022 G

omega 6s

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

Apple Cranberry
linoleic acid 0.043 G 0.033 G
Total 0.043 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.

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cranberry (Cranberries, raw) .

Apple g

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G Water G
G Starch G
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