Cranberry vs. Pineapple
Nutrition comparison of Cranberry and Pineapple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and pineapple:
- Both pineapple and cranberry are high in Vitamin C.
- Cranberry has 57% less sugar than pineapple.
- Cranberry is an excellent source of dietary fiber.
- Pineapple has more thiamin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Pineapple (Pineapple, raw, all varieties) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and cranberry contain similar amounts of calories - pineapple has 50 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to pineapple for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Pineapple | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and cranberry contain similar amounts of carbs - pineapple has 13.1g 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 157% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 57% less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Pineapple and cranberry contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both pineapple and cranberry are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both pineapple and cranberry are high in Vitamin C. Pineapple has 241% more Vitamin C than cranberry - pineapple has 47.8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Pineapple and cranberry contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Pineapple and cranberry contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Pineapple and cranberry contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin, niacin, Vitamin B6 and folate. Both cranberry and pineapple contain significant amounts of riboflavin and pantothenic acid.
| Cranberry | Pineapple | |
|---|---|---|
| Thiamin | 0.012 MG | 0.079 MG |
| Riboflavin | 0.02 MG | 0.032 MG |
| Niacin | 0.101 MG | 0.5 MG |
| Pantothenic acid | 0.295 MG | 0.213 MG |
| Vitamin B6 | 0.057 MG | 0.112 MG |
| Folate | 1 UG | 18 UG |
Minerals
calcium
Pineapple and cranberry contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Pineapple and cranberry contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Pineapple and cranberry contain similar amounts of potassium - pineapple has 109mg 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 | Pineapple | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | 0.01 mg |
| Quercetin | 14.84 mg | 0.14 mg |
| luteolin | ~ | 0.01 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 pineapple contain significant amounts of beta-carotene.
| Cranberry | Pineapple | |
|---|---|---|
| beta-carotene | 38 UG | 35 UG |
| lutein + zeaxanthin | 91 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and pineapple contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Pineapple | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.017 G |
| Total | 0.022 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and pineapple contain small amounts of linoleic acid.
| Cranberry | Pineapple | |
|---|---|---|
| linoleic acid | 0.033 G | 0.023 G |
| Total | 0.033 G | 0.023 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 (%) |
Pineapple 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 pineapple or cranberry contain more calories in 100 grams?Pineapple and cranberry contain similar amounts of calories - pineapple has 50 calories in 100g and cranberry has 46 calories.
Does pineapple or cranberry have more carbohydrates?
By weight, pineapple and cranberry contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and cranberry has 12g of carbohydrates.