Cranberry vs. Raspberries

Nutrition comparison of Cranberry and Raspberries


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

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

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

  • Both raspberries and cranberry are high in Vitamin C and dietary fiber.
  • Raspberry has more thiamin, niacin and folate.
Detailed nutritional comparison of cranberry and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Raspberries src

Calories and Carbs

calories

Raspberries and cranberry contain similar amounts of calories - raspberry has 52 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for raspberries, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Raspberries
Protein 4% 8%
Carbohydrates 94% 81%
Fat 2% 11%
Alcohol ~ ~

carbohydrates

Raspberries and cranberry contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both raspberries and cranberry are high in dietary fiber. Raspberry has 81% more dietary fiber than cranberry - raspberry has 6.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Raspberries and cranberry contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Raspberries and cranberry contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both raspberries and cranberry are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Both raspberries and cranberry are high in Vitamin C. Raspberry has 87% more Vitamin C than cranberry - raspberry has 26.2mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

Raspberries and cranberry contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Raspberries and cranberry contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Raspberries and cranberry contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

Raspberry has more thiamin, niacin and folate. Both cranberry and raspberries contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Cranberry Raspberries
Thiamin 0.012 MG 0.032 MG
Riboflavin 0.02 MG 0.038 MG
Niacin 0.101 MG 0.598 MG
Pantothenic acid 0.295 MG 0.329 MG
Vitamin B6 0.057 MG 0.055 MG
Folate 1 UG 21 UG

Minerals

calcium

Raspberry has 213% more calcium than cranberry - raspberry has 25mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Raspberry has 200% more iron than cranberry - raspberry has 0.69mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Raspberry has 89% more potassium than cranberry - raspberry has 151mg 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 raspberries contain small amounts of kaempferol.

Cranberry Raspberries
kaempferol 0.12 mg 0.06 mg
myricetin 6.63 mg ~
Quercetin 14.84 mg 1.05 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 cranberry and raspberries contain significant amounts of lutein + zeaxanthin.

Cranberry Raspberries
beta-carotene 38 UG 12 UG
lutein + zeaxanthin 91 UG 136 UG
alpha-carotene ~ 16 UG

Omega-3 and Omega-6

omega 3s

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

Cranberry Raspberries
alpha linoleic acid 0.022 G 0.126 G
Total 0.022 G 0.126 G

omega 6s

Comparing omega-6 fatty acids, raspberry has more linoleic acid than cranberry per 100 grams.

Cranberry Raspberries
linoleic acid 0.033 G 0.249 G
Total 0.033 G 0.249 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 Raspberries .

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

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FAQ

Does raspberries or cranberry contain more calories in 100 grams?
Raspberries and cranberry contain similar amounts of calories - raspberry has 52 calories in 100g and cranberry has 46 calories.

Does raspberries or cranberry have more carbohydrates?
By weight, raspberries and cranberry contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and cranberry has 12g of carbohydrates.