Cranberry vs. Carrots
Nutrition comparison of Cranberry and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and carrots:
- Both carrots and cranberry are high in dietary fiber.
- Carrot has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Carrot is an excellent source of Vitamin A and potassium.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrots and cranberry contain similar amounts of calories - carrot has 41 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to carrots for fat. Cranberry has a macronutrient ratio of 4:95:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Carrots | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and cranberry contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both carrots and cranberry are high in dietary fiber. Cranberry has 29% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Carrots and cranberry contain similar amounts of sugar - carrot has 4.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Carrots and cranberry contain similar amounts of protein - carrot has 0.93g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both carrots and cranberry are low in saturated fat - carrot 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 137% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 277 times more Vitamin A than cranberry - carrot has 835ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Carrots and cranberry contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Carrots and cranberry contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Carrot has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and carrots contain significant amounts of pantothenic acid.
| Cranberry | Carrots | |
|---|---|---|
| Thiamin | 0.012 MG | 0.066 MG |
| Riboflavin | 0.02 MG | 0.058 MG |
| Niacin | 0.101 MG | 0.983 MG |
| Pantothenic acid | 0.295 MG | 0.273 MG |
| Vitamin B6 | 0.057 MG | 0.138 MG |
| Folate | 1 UG | 19 UG |
Minerals
calcium
Carrot has 313% more calcium than cranberry - carrot has 33mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Carrots and cranberry contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Carrot is an excellent source of potassium and it has 300% more potassium than cranberry - carrot has 320mg 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 cranberry and carrots contain significant amounts of kaempferol.
| Cranberry | Carrots | |
|---|---|---|
| kaempferol | 0.12 mg | 0.24 mg |
| myricetin | 6.63 mg | 0.04 mg |
| Quercetin | 14.84 mg | 0.21 mg |
| luteolin | ~ | 0.11 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,
| Cranberry | Carrots | |
|---|---|---|
| beta-carotene | 38 UG | 8285 UG |
| lutein + zeaxanthin | 91 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Cranberry | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.002 G |
| Total | 0.022 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than cranberry per 100 grams.
| Cranberry | Carrots | |
|---|---|---|
| linoleic acid | 0.033 G | 0.1 G |
| Total | 0.033 G | 0.1 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.
Cranberry g
()
|
Daily Values (%) |
Carrots g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does carrots or cranberry contain more calories in 100 grams?Carrots and cranberry contain similar amounts of calories - carrot has 41 calories in 100g and cranberry has 46 calories.
Does carrots or cranberry have more carbohydrates?
By weight, carrots and cranberry contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does carrots or cranberry contain more potassium?
Carrot is a rich source of potassium and it has 300% more potassium than cranberry - carrot has 320mg of potassium in 100 grams and cranberry has 80mg of potassium.