Cranberry vs. Cucumber
Nutrition comparison of Cranberry and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and cucumber:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Cucumber has 67% less calories than cranberry.
- Cucumber has 70% less carbohydrates than cranberry.
- Cucumber has more folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 67% less calories than cranberry - cucumber has 15 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to cucumber for fat. Cranberry has a macronutrient ratio of 4:95:2 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Cucumber | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 95% | 80% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 70% less carbohydrates than cranberry - cucumber has 3.6g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 620% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cucumber and cranberry contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Cucumber and cranberry contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both cucumber and cranberry are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 400% more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cucumber and cranberry contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Cucumber and cranberry contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cucumber and cranberry contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Cucumber has more folate. Both cranberry and cucumber contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Cucumber | |
|---|---|---|
| Thiamin | 0.012 MG | 0.027 MG |
| Riboflavin | 0.02 MG | 0.033 MG |
| Niacin | 0.101 MG | 0.098 MG |
| Pantothenic acid | 0.295 MG | 0.259 MG |
| Vitamin B6 | 0.057 MG | 0.04 MG |
| Folate | 1 UG | 7 UG |
Minerals
calcium
Cucumber has 100% more calcium than cranberry - cucumber has 16mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Cucumber and cranberry contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Cucumber has 84% more potassium than cranberry - cucumber has 147mg 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 cucumber contain small amounts of kaempferol.
| Cranberry | Cucumber | |
|---|---|---|
| kaempferol | 0.12 mg | 0.13 mg |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 0.04 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 cucumber contain significant amounts of beta-carotene.
| Cranberry | Cucumber | |
|---|---|---|
| beta-carotene | 38 UG | 45 UG |
| lutein + zeaxanthin | 91 UG | 23 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Cranberry | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.005 G |
| Total | 0.022 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and cucumber contain small amounts of linoleic acid.
| Cranberry | Cucumber | |
|---|---|---|
| linoleic acid | 0.033 G | 0.028 G |
| Total | 0.033 G | 0.028 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 (%) |
Cucumber 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 cucumber or cranberry contain more calories in 100 grams?Cucumber has 70% less calories than cranberry - cucumber has 15 calories in 100g and cranberry has 46 calories.
Does cucumber or cranberry have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than cranberry - cucumber has 3.6g of carbs for 100g and cranberry has 12g of carbohydrates.