Cranberry vs. Peach
Nutrition comparison of Cranberry and Peach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
peach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and peach:
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Peach has more niacin and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Peach (Peaches, yellow, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry and peach contain similar amounts of calories - cranberry has 46 calories per 100 grams and peach has 42 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to peach for fat. Cranberry has a macronutrient ratio of 4:95:2 and for peach, 8:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Peach | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 95% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry and peach contain similar amounts of carbs - cranberry has 12g of total carbs per 100 grams and peach has 10.1g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 140% more dietary fiber than peach - cranberry has 3.6g of dietary fiber per 100 grams and peach has 1.5g of dietary fiber.
sugar
Peach has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and peach does not contain significant amounts.
Protein
protein
Cranberry and peach contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and peach has 0.91g of protein.
Fat
saturated fat
Both cranberry and peach are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and peach does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 241% more Vitamin C than peach - cranberry has 14mg of Vitamin C per 100 grams and peach has 4.1mg of Vitamin C.
Vitamin A
Peach has 700% more Vitamin A than cranberry - cranberry has 3ug of Vitamin A per 100 grams and peach has 24ug of Vitamin A.
Vitamin E
Cranberry has more Vitamin E than peach - cranberry has 1.3mg of Vitamin E per 100 grams and peach does not contain significant amounts.
Vitamin K
Cranberry and peach contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and peach has 3ug of Vitamin K.
The B Vitamins
Peach has more niacin and folate. Both cranberry and peach contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Peach | |
|---|---|---|
| Thiamin | 0.012 MG | 0.024 MG |
| Riboflavin | 0.02 MG | 0.031 MG |
| Niacin | 0.101 MG | 0.806 MG |
| Pantothenic acid | 0.295 MG | 0.153 MG |
| Vitamin B6 | 0.057 MG | 0.025 MG |
| Folate | 1 UG | 6 UG |
Minerals
calcium
Cranberry and peach contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and peach has 4mg of calcium.
iron
Cranberry and peach contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and peach has 0.34mg of iron.
potassium
Peach has 53% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and peach has 122mg 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, both cranberry and peach contain significant amounts of lutein + zeaxanthin.
| Cranberry | Peach | |
|---|---|---|
| beta-carotene | 38 UG | 224 UG |
| lutein + zeaxanthin | 91 UG | 132 UG |
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 (%) |
Peach 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 cranberry or peach contain more calories in 100 grams?Cranberry and peach contain similar amounts of calories - cranberry has 46 calories in 100g and peach has 42 calories.
Does cranberry or peach have more carbohydrates?
By weight, cranberry and peach contain similar amounts of carbs - cranberry has 12g of carbs for 100g and peach has 10.1g of carbohydrates.