Cranberry vs. Dates

Nutrition comparison of Cranberry and Dates


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

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

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

  • Both dates and cranberry are high in dietary fiber.
  • Cranberry is a great source of Vitamin C.
  • Date has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than date.
  • Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Date is an excellent source of calcium and potassium.
Detailed nutritional comparison of cranberry and dates 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 Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Dates src

Calories and Carbs

calories

Date is high in calories and cranberry has 83% less calories than date - date has 277 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is similar to dates for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:94:2 and for dates, 2:97:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Dates
Protein 4% 2%
Carbohydrates 94% 97%
Fat 2% 1%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and cranberry has 84% less carbohydrates than date - date has 75g of total carbs per 100 grams and cranberry has 12g of carbohydrates.

dietary fiber

Both dates and cranberry are high in dietary fiber. Date has 86% more dietary fiber than cranberry - date has 6.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Date is high in sugar and cranberry has 94% less sugar than date - date has 66.5g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Dates and cranberry contain similar amounts of protein - date has 1.8g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both cranberry and dates are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Cranberry is a great source of Vitamin C and it has more Vitamin C than date - cranberry has 14mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Dates and cranberry contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Cranberry has more Vitamin E than date - cranberry has 1.3mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and cranberry contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

Date has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cranberry Dates
Thiamin 0.012 MG 0.05 MG
Riboflavin 0.02 MG 0.06 MG
Niacin 0.101 MG 1.61 MG
Pantothenic acid 0.295 MG 0.805 MG
Vitamin B6 0.057 MG 0.249 MG
Folate 1 UG 15 UG

Minerals

calcium

Date is an excellent source of calcium and it has 700% more calcium than cranberry - date has 64mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Date has 291% more iron than cranberry - date has 0.9mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Date is an excellent source of potassium and it has 770% more potassium than cranberry - date has 696mg of potassium per 100 grams and cranberry has 80mg of potassium.

Antioxidants and Phytonutrients

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, date has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than date per 100 grams.

Cranberry Dates
beta-carotene 38 UG 89 UG
lutein + zeaxanthin 91 UG 23 UG



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 Dates .

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

Cranberry 100g

( 100 g )
Daily Values (%)

Dates 100g

( 100 g )
46KCAL 2%
calories 502%
277KCAL 14%
12G 5%
carbohydrates 525%
75G 30%
3.6G 14%
dietary fiber 86%
6.7G 27%
4.3G sugar >999% 66G
0.13G 0.2%
total fat 15%
0.15G 0.2%
>999% saturated fat
0.02G >999% monounsaturated fat
0.06G >999% polyunsaturated fat
2MG 0.1%
100% sodium
1MG 0.1%
Vitamins and Minerals
3UG 0.4%
Vitamin A 133%
7UG 1%
14MG 19%
>999% Vitamin C
8MG 1%
calcium 700%
64MG 6%
0.23MG 1%
iron 291%
0.9MG 5%
6MG 2%
magnesium 800%
54MG 17%
80MG 4%
potassium 770%
696MG 30%
0.01MG 1%
thiamin (Vit B1) 396%
0.05MG 5%
0.02MG 2%
riboflavin (Vit B2) 199%
0.06MG 6%
0.1MG 1%
niacin (Vit B3) >999%
1.6MG 12%
0.06MG 4%
Vitamin B6 316%
0.25MG 19%
0.3MG 6%
pantothenic acid (Vit B5) 170%
0.81MG 16%
1UG 0.3%
folate (Vit B9) >999%
15UG 4%
1.3MG 9%
>999% Vitamin E
5UG 6%
85% Vitamin K
2.7UG 3%
0.46G 1%
protein 291%
1.8G 4%
5.5MG 1%
choline 80%
9.9MG 2%
0.06MG 5%
copper 499%
0.36MG 30%
0.27MG 15%
manganese 11%
0.3MG 16%
11MG 2%
phosphorus 464%
62MG 9%
0.1UG 0.2%
>999% selenium
0.09MG 1%
zinc 388%
0.44MG 6%
87G 314% Water 21G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does dates or cranberry contain more calories in 100 grams?
Date is high in calories and cranberry has 80% less calories than date - date has 277 calories in 100g and cranberry has 46 calories.

Does dates or cranberry have more carbohydrates?
By weight, date is high in carbohydrates and cranberry has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and cranberry has 12g of carbohydrates.

Does dates or cranberry contain more calcium?
Date is a rich source of calcium and it has 700% more calcium than cranberry - date has 64mg of calcium in 100 grams and cranberry has 8mg of calcium.

Does dates or cranberry contain more potassium?
Date is a rich source of potassium and it has 770% more potassium than cranberry - date has 696mg of potassium in 100 grams and cranberry has 80mg of potassium.

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