Cranberry vs. Peanut Butter

Nutrition comparison of Cranberry and Peanut Butter


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

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

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

  • Both cranberry and peanut butter are high in dietary fiber.
  • Cranberry is a great source of Vitamin C.
  • Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut butter has signficantly more Vitamin E than cranberry.
  • Peanut butter has signficantly more iron than cranberry.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of potassium and protein.
Detailed nutritional comparison of cranberry and peanut butter 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 Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and cranberry has 92% less calories than peanut butter - cranberry has 46 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Cranberry has a macronutrient ratio of 4:94:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Peanut Butter
Protein 4% 15%
Carbohydrates 94% 14%
Fat 2% 71%
Alcohol ~ ~

carbohydrates

Cranberry has 45% less carbohydrates than peanut butter - cranberry has 12g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both cranberry and peanut butter are high in dietary fiber. Peanut butter has 122% more dietary fiber than cranberry - cranberry has 3.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Cranberry has 49% less sugar than peanut butter - cranberry has 4.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Peanut butter is an excellent source of protein and it has 51 times more protein than cranberry - cranberry has 0.46g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and cranberry has 100% less saturated fat than peanut butter - cranberry has 0.01g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Cranberry and peanut butter contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than cranberry - cranberry has 1.3mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Cranberry and peanut butter contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

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

Cranberry Peanut Butter
Thiamin 0.012 MG 0.106 MG
Riboflavin 0.02 MG 0.111 MG
Niacin 0.101 MG 13.696 MG
Pantothenic acid 0.295 MG 1.118 MG
Vitamin B6 0.057 MG 0.418 MG
Folate 1 UG 92 UG

Minerals

calcium

Peanut butter is a great source of calcium and it has 463% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has signficantly more iron than cranberry - cranberry has 0.23mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Peanut butter is an excellent source of potassium and it has 831% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Cranberry Peanut Butter
alpha linoleic acid 0.022 G 0.078 G
Total 0.022 G 0.078 G

omega 6s

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

Cranberry Peanut Butter
linoleic acid 0.033 G 13.854 G
other omega 6 ~ 0.64 G
Total 0.033 G 14.494 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 Peanut Butter .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .

Cranberry g

()
Daily Values (%)

Peanut Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cranberry or peanut butter contain more calories in 100 grams?
Peanut butter is high in calories and cranberry has 90% less calories than peanut butter - cranberry has 46 calories in 100g and peanut butter has 589 calories.

Does cranberry or peanut butter have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than peanut butter - cranberry has 12g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does cranberry or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 830% more potassium than cranberry - cranberry has 80mg of potassium in 100 grams and peanut butter has 745mg of potassium.