Cranberry vs. Plums

Nutrition comparison of Cranberry and Plums


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

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

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

  • Cranberry has 57% less sugar than plum.
  • Cranberry is a great source of Vitamin C.
  • Cranberry is an excellent source of dietary fiber.
  • Plum has more thiamin, niacin and folate.
Detailed nutritional comparison of cranberry and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry src
Image of Plums src

Calories and Carbs

calories

Plums and cranberry contain similar amounts of calories - plum has 46 calories per 100 grams and cranberry has 46 calories.

For macronutrient ratios, cranberry is heavier in carbs and similar to plums for protein and fat. Cranberry has a macronutrient ratio of 4:94:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Plums
Protein 4% 6%
Carbohydrates 94% 89%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Plums and cranberry contain similar amounts of carbs - plum has 11.4g 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 plum - plum has 1.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.

sugar

Cranberry has 57% less sugar than plum - plum has 9.9g of sugar per 100 grams and cranberry has 4.3g of sugar.

Protein

protein

Plums and cranberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and cranberry has 0.46g of protein.

Fat

saturated fat

Both plums and cranberry are low in saturated fat - plum has 0.02g 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 47% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.

Vitamin A

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

Vitamin E

Plums and cranberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.

Vitamin K

Plums and cranberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.

The B Vitamins

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

Cranberry Plums
Thiamin 0.012 MG 0.028 MG
Riboflavin 0.02 MG 0.026 MG
Niacin 0.101 MG 0.417 MG
Pantothenic acid 0.295 MG 0.135 MG
Vitamin B6 0.057 MG 0.029 MG
Folate 1 UG 5 UG

Minerals

calcium

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

iron

Plums and cranberry contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cranberry has 0.23mg of iron.

potassium

Plum has 96% more potassium than cranberry - plum has 157mg 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 Plums
kaempferol 0.12 mg ~
myricetin 6.63 mg ~
Quercetin 14.84 mg 0.9 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 plums contain significant amounts of lutein + zeaxanthin.

Cranberry Plums
beta-carotene 38 UG 190 UG
lutein + zeaxanthin 91 UG 73 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cranberry and plums contain small amounts of linoleic acid.

Cranberry Plums
linoleic acid 0.033 G 0.044 G
Total 0.033 G 0.044 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 Plums .

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

Cranberry 100g

( 100 g )
Daily Values (%)

Plums 100g

( 100 g )
46KCAL 2%
calories
46KCAL 2%
12G 5%
9% carbohydrates
11G 5%
3.6G 14%
157% dietary fiber
1.4G 6%
4.3G sugar 130% 9.9G
0.13G 0.2%
total fat 115%
0.28G 0.4%
saturated fat 99%
0.02G 0.1%
0.02G monounsaturated fat 547% 0.13G
0.06G 50% polyunsaturated fat 0.04G
2MG 0.1%
>999% sodium
Vitamins and Minerals
3UG 0.4%
Vitamin A 467%
17UG 2%
14MG 19%
47% Vitamin C
9.5MG 13%
8MG 1%
33% calcium
6MG 1%
0.23MG 1%
35% iron
0.17MG 1%
6MG 2%
magnesium 17%
7MG 2%
80MG 4%
potassium 96%
157MG 7%
0.01MG 1%
thiamin (Vit B1) 198%
0.03MG 3%
0.02MG 2%
riboflavin (Vit B2) 50%
0.03MG 2%
0.1MG 1%
niacin (Vit B3) 320%
0.42MG 3%
0.06MG 4%
100% Vitamin B6
0.03MG 2%
0.3MG 6%
114% pantothenic acid (Vit B5)
0.14MG 3%
1UG 0.3%
folate (Vit B9) 400%
5UG 1%
1.3MG 9%
400% Vitamin E
0.26MG 2%
5UG 6%
Vitamin K 28%
6.4UG 7%
0.46G 1%
protein 52%
0.7G 1%
5.5MG 1%
189% choline
1.9MG 0.4%
0.06MG 5%
copper
0.06MG 5%
fluoride >999%
2UG 0.1%
0.27MG 15%
439% manganese
0.05MG 3%
11MG 2%
phosphorus 45%
16MG 2%
0.1UG 0.2%
>999% selenium
0.09MG 1%
zinc 11%
0.1MG 1%
87G Water 87G


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

FAQ

Does plums or cranberry contain more calories in 100 grams?
Plums and cranberry contain similar amounts of calories - plum has 46 calories in 100g and cranberry has 46 calories.

Does plums or cranberry have more carbohydrates?
By weight, plums and cranberry contain similar amounts of carbs - plum has 11.4g of carbs for 100g and cranberry has 12g of carbohydrates.