Cranberry vs. Pomegranate Juice
Nutrition comparison of Cranberry and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and pomegranate juice:
- Cranberry has 66% less sugar than pomegranate juice.
- Cranberry is a great source of Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Pomegranate juice has more folate.
- Pomegranate juice is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and cranberry contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to pomegranate juice for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 95% | 94% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice and cranberry contain similar amounts of carbs - pomegranate juice 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 35 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Cranberry has 66% less sugar than pomegranate juice - pomegranate juice has 12.7g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Pomegranate juice and cranberry contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both pomegranate juice and cranberry are low in saturated fat - pomegranate juice has 0.08g 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 139 times more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and pomegranate juice contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and cranberry contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Pomegranate juice and cranberry contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Pomegranate juice has more folate. Both cranberry and pomegranate juice contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cranberry | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.012 MG | 0.015 MG |
| Riboflavin | 0.02 MG | 0.015 MG |
| Niacin | 0.101 MG | 0.233 MG |
| Pantothenic acid | 0.295 MG | 0.285 MG |
| Vitamin B6 | 0.057 MG | 0.04 MG |
| Folate | 1 UG | 24 UG |
Minerals
calcium
Pomegranate juice and cranberry contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Pomegranate juice and cranberry contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Pomegranate juice is a great source of potassium and it has 168% more potassium than cranberry - pomegranate juice has 214mg 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 | Pomegranate Juice | |
|---|---|---|
| kaempferol | 0.12 mg | ~ |
| myricetin | 6.63 mg | ~ |
| Quercetin | 14.84 mg | 1.11 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cranberry and pomegranate juice contain small amounts of linoleic acid.
| Cranberry | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.033 G | 0.05 G |
| Total | 0.033 G | 0.05 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.
Note: The specific food items compared are: Cranberry (Cranberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) .
Cranberry g
()
|
Daily Values (%) |
Pomegranate Juice 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 pomegranate juice or cranberry contain more calories in 100 grams?Pomegranate juice and cranberry contain similar amounts of calories - pomegranate juice has 54 calories in 100g and cranberry has 46 calories.
Does pomegranate juice or cranberry have more carbohydrates?
By weight, pomegranate juice and cranberry contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and cranberry has 12g of carbohydrates.