Cranberry vs. Peanuts
Nutrition comparison of Cranberry and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and peanuts:
- Both cranberry and peanuts are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of potassium and protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and cranberry has 92% less calories than peanut - cranberry has 46 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Peanuts | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 95% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 44% less carbohydrates than peanut - cranberry has 12g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both cranberry and peanuts are high in dietary fiber. Peanut has 133% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Cranberry and peanuts contain similar amounts of sugar - cranberry has 4.3g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 51 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and cranberry has 100% less saturated fat than peanut - cranberry has 0.01g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cranberry are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has more Vitamin C than peanut - cranberry has 14mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Cranberry and peanuts contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 273% more Vitamin E than cranberry - cranberry has 1.3mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Cranberry and peanuts contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Peanuts | |
|---|---|---|
| Thiamin | 0.012 MG | 0.152 MG |
| Riboflavin | 0.02 MG | 0.197 MG |
| Niacin | 0.101 MG | 14.355 MG |
| Pantothenic acid | 0.295 MG | 1.011 MG |
| Vitamin B6 | 0.057 MG | 0.466 MG |
| Folate | 1 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 625% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 587% more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 693% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.026 G |
| Total | 0.022 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than cranberry per 100 grams.
| Cranberry | Peanuts | |
|---|---|---|
| linoleic acid | 0.033 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.033 G | 9.719 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 (%) |
Peanuts 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 cranberry or peanuts contain more calories in 100 grams?Peanut is high in calories and cranberry has 90% less calories than peanut - cranberry has 46 calories in 100g and peanut has 587 calories.
Does cranberry or peanuts have more carbohydrates?
By weight, cranberry has 40% fewer carbohydrates than peanut - cranberry has 12g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does cranberry or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 690% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and peanut has 634mg of potassium.