Cranberry vs. Raisins
Nutrition comparison of Cranberry and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and raisins:
- Both raisins and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Raisin has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
- Raisin is a great source of iron.
- Raisin is an excellent source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and cranberry has 84% less calories than raisin - raisin has 296 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is similar to raisins for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and cranberry has 85% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both raisins and cranberry are high in dietary fiber. Raisin has 89% more dietary fiber than cranberry - raisin has 6.8g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Raisin has less sugar than cranberry - cranberry has 4.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 448% more protein than cranberry - raisin has 2.5g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both raisins and cranberry are low in saturated fat - raisin has 0.18g 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 159% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and raisins contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Cranberry has more Vitamin E than raisin - cranberry has 1.3mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cranberry and raisins contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cranberry contains more pantothenic acid.
| Cranberry | Raisins | |
|---|---|---|
| Thiamin | 0.012 MG | 0.112 MG |
| Riboflavin | 0.02 MG | 0.182 MG |
| Niacin | 0.101 MG | 1.114 MG |
| Pantothenic acid | 0.295 MG | 0.045 MG |
| Vitamin B6 | 0.057 MG | 0.188 MG |
| Folate | 1 UG | 3 UG |
Minerals
calcium
Raisin has 250% more calcium than cranberry - raisin has 28mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Raisin is a great source of iron and it has 10 times more iron than cranberry - raisin has 2.6mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Raisin is an excellent source of potassium and it has 931% more potassium than cranberry - raisin has 825mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cranberry and raisins contain significant amounts of alpha linoleic acid (ALA).
| Cranberry | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.037 G |
| Total | 0.022 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than cranberry per 100 grams.
| Cranberry | Raisins | |
|---|---|---|
| linoleic acid | 0.033 G | 0.122 G |
| Total | 0.033 G | 0.122 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 (%) |
Raisins 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 raisins or cranberry contain more calories in 100 grams?Raisin is high in calories and cranberry has 80% less calories than raisin - raisin has 296 calories in 100g and cranberry has 46 calories.
Does raisins or cranberry have more carbohydrates?
By weight, raisin is high in carbohydrates and cranberry has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and cranberry has 12g of carbohydrates.
Does raisins or cranberry contain more potassium?
Raisin is a rich source of potassium and it has 930% more potassium than cranberry - raisin has 825mg of potassium in 100 grams and cranberry has 80mg of potassium.