Cranberry vs. Spinach
Nutrition comparison of Cranberry and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and spinach:
- Both spinach and cranberry are high in Vitamin C and dietary fiber.
- Spinach has 70% less carbohydrates than cranberry.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 50% less calories than cranberry - spinach has 23 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Spinach | |
|---|---|---|
| Protein | 4% | 40% |
| Carbohydrates | 95% | 49% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 70% less carbohydrates than cranberry - spinach has 3.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both spinach and cranberry are high in dietary fiber. Cranberry has 64% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Spinach and cranberry contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Spinach has 522% more protein than cranberry - spinach has 2.9g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both spinach and cranberry are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both spinach and cranberry are high in Vitamin C. Spinach has 101% more Vitamin C than cranberry - spinach has 28.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 155 times more Vitamin A than cranberry - spinach has 469ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Spinach and cranberry contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 95 times more Vitamin K than cranberry - spinach has 482.9ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
| Cranberry | Spinach | |
|---|---|---|
| Thiamin | 0.012 MG | 0.078 MG |
| Riboflavin | 0.02 MG | 0.189 MG |
| Niacin | 0.101 MG | 0.724 MG |
| Pantothenic acid | 0.295 MG | 0.065 MG |
| Vitamin B6 | 0.057 MG | 0.195 MG |
| Folate | 1 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 11 times more calcium than cranberry - spinach has 99mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Spinach is a great source of iron and it has 10 times more iron than cranberry - spinach has 2.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Spinach is an excellent source of potassium and it has 598% more potassium than cranberry - spinach has 558mg 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, spinach has more kaempferol and luteolin than cranberry per 100 grams, however, cranberry contains more myricetin and quercetin than spinach per 100 grams.
| Cranberry | Spinach | |
|---|---|---|
| kaempferol | 0.12 mg | 6.38 mg |
| myricetin | 6.63 mg | 0.35 mg |
| Quercetin | 14.84 mg | 3.97 mg |
| luteolin | ~ | 0.74 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 | Spinach | |
|---|---|---|
| beta-carotene | 38 UG | 5626 UG |
| lutein + zeaxanthin | 91 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.138 G |
| Total | 0.022 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and spinach contain small amounts of linoleic acid.
| Cranberry | Spinach | |
|---|---|---|
| linoleic acid | 0.033 G | 0.026 G |
| Total | 0.033 G | 0.026 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 (%) |
Spinach 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 spinach or cranberry contain more calories in 100 grams?Spinach has 50% less calories than cranberry - spinach has 23 calories in 100g and cranberry has 46 calories.
Is spinach or cranberry better for protein?
Spinach has 520% more protein than cranberry - spinach has 2.9g of protein per 100 grams and cranberry has 0.46g of protein.
Does spinach or cranberry have more carbohydrates?
By weight, spinach has 70% fewer carbohydrates than cranberry - spinach has 3.6g of carbs for 100g and cranberry has 12g of carbohydrates.
Does spinach or cranberry contain more calcium?
Spinach is a rich source of calcium and it has 11 times more calcium than cranberry - spinach has 99mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does spinach or cranberry contain more potassium?
Spinach is a rich source of potassium and it has 600% more potassium than cranberry - spinach has 558mg of potassium in 100 grams and cranberry has 80mg of potassium.