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.
Detailed nutritional comparison of cranberry and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Garlic src

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 4:94:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Garlic
Protein 4% 16%
Carbohydrates 94% 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

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 Garlic
beta-carotene 38 UG 5 UG
lutein + zeaxanthin 91 UG 16 UG

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 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 Garlic .

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

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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.