Cranberry vs. Nectarine

Nutrition comparison of Cranberry and Nectarine


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

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

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

  • Cranberry is a great source of Vitamin C.
  • Cranberry is an excellent source of dietary fiber.
  • Nectarine has more thiamin, niacin and folate.
  • Nectarine is a great source of potassium.
Detailed nutritional comparison of cranberry and nectarine 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 Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Nectarine src

Calories and Carbs

calories

Nectarine and cranberry contain similar amounts of calories - nectarine has 44 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 nectarine per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for nectarine, 9:86:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Nectarine
Protein 4% 9%
Carbohydrates 94% 86%
Fat 2% 6%
Alcohol ~ ~

carbohydrates

Nectarine and cranberry contain similar amounts of carbs - nectarine has 10.6g 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 112% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Nectarine and cranberry contain similar amounts of sugar - nectarine has 7.9g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Nectarine and cranberry contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both nectarine and cranberry are low in saturated fat - nectarine has 0.03g 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 159% more Vitamin C than nectarine - nectarine has 5.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

Nectarine and cranberry contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.

Vitamin E

Nectarine and cranberry contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Nectarine and cranberry contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

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

Cranberry Nectarine
Thiamin 0.012 MG 0.034 MG
Riboflavin 0.02 MG 0.027 MG
Niacin 0.101 MG 1.125 MG
Pantothenic acid 0.295 MG 0.185 MG
Vitamin B6 0.057 MG 0.025 MG
Folate 1 UG 5 UG

Minerals

calcium

Nectarine and cranberry contain similar amounts of calcium - nectarine has 6mg of calcium per 100 grams and cranberry has 8mg of calcium.

iron

Nectarine and cranberry contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Nectarine is a great source of potassium and it has 151% more potassium than cranberry - nectarine has 201mg 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,

Cranberry Nectarine
kaempferol 0.12 mg ~
myricetin 6.63 mg ~
Quercetin 14.84 mg 0.69 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 nectarine contain significant amounts of lutein + zeaxanthin.

Cranberry Nectarine
beta-carotene 38 UG 150 UG
lutein + zeaxanthin 91 UG 130 UG

Omega-3 and Omega-6

omega 3s

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

Cranberry Nectarine
alpha linoleic acid 0.022 G 0.002 G
Total 0.022 G 0.002 G

omega 6s

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

Cranberry Nectarine
linoleic acid 0.033 G 0.111 G
Total 0.033 G 0.111 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 Nectarine .

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

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G Water G
G Starch G
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FAQ

Does nectarine or cranberry contain more calories in 100 grams?
Nectarine and cranberry contain similar amounts of calories - nectarine has 44 calories in 100g and cranberry has 46 calories.

Does nectarine or cranberry have more carbohydrates?
By weight, nectarine and cranberry contain similar amounts of carbs - nectarine has 10.6g of carbs for 100g and cranberry has 12g of carbohydrates.