Cranberry vs. Garlic
Nutrition comparison of Cranberry and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and garlic:
- Both garlic and cranberry are high in Vitamin C and dietary fiber.
- Garlic has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Garlic has signficantly more iron than cranberry.
- Garlic has signficantly more protein than cranberry.
- Garlic is an excellent source of calcium and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and cranberry has 69% less calories than garlic - garlic has 149 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to garlic for fat. Cranberry has a macronutrient ratio of 4:95:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Garlic | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and cranberry has 64% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both garlic and cranberry are high in dietary fiber. Cranberry has 71% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Garlic and cranberry contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Garlic has signficantly more protein than cranberry - garlic has 6.4g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both garlic and cranberry are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both garlic and cranberry are high in Vitamin C. Garlic has 123% more Vitamin C than cranberry - garlic has 31.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and garlic contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and cranberry contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Garlic and cranberry contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and garlic contain significant amounts of pantothenic acid.
| Cranberry | Garlic | |
|---|---|---|
| Thiamin | 0.012 MG | 0.2 MG |
| Riboflavin | 0.02 MG | 0.11 MG |
| Niacin | 0.101 MG | 0.7 MG |
| Pantothenic acid | 0.295 MG | 0.596 MG |
| Vitamin B6 | 0.057 MG | 1.235 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 21 times more calcium than cranberry - garlic has 181mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Garlic has signficantly more iron than cranberry - garlic has 1.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Garlic is an excellent source of potassium and it has 401% more potassium than cranberry - garlic has 401mg 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, garlic has more kaempferol than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than garlic per 100 grams.
| Cranberry | Garlic | |
|---|---|---|
| kaempferol | 0.12 mg | 0.26 mg |
| myricetin | 6.63 mg | 1.61 mg |
| Quercetin | 14.84 mg | 1.74 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and garlic contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.02 G |
| Total | 0.022 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than cranberry per 100 grams.
| Cranberry | Garlic | |
|---|---|---|
| linoleic acid | 0.033 G | 0.229 G |
| Total | 0.033 G | 0.229 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 (%) |
Garlic 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 garlic or cranberry contain more calories in 100 grams?Garlic is high in calories and cranberry has 70% less calories than garlic - garlic has 149 calories in 100g and cranberry has 46 calories.
Does garlic or cranberry have more carbohydrates?
By weight, garlic is high in carbohydrates and cranberry has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cranberry has 12g of carbohydrates.
Does garlic or cranberry contain more calcium?
Garlic is a rich source of calcium and it has 21 times more calcium than cranberry - garlic has 181mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does garlic or cranberry contain more potassium?
Garlic is a rich source of potassium and it has 400% more potassium than cranberry - garlic has 401mg of potassium in 100 grams and cranberry has 80mg of potassium.