Cranberry Juice vs. Raspberries
Nutrition comparison of Cranberry Juice and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry juice
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry juice and raspberries:
- Raspberry has 63% less sugar than cranberry juice.
- Raspberry has more thiamin, niacin, pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Cranberry Juice (Cranberry juice, unsweetened) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and cranberry juice contain similar amounts of calories - raspberry has 52 calories per 100 grams and cranberry juice has 46 calories.
For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Cranberry juice has a macronutrient ratio of 3:95:2 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry Juice | Raspberries | |
|---|---|---|
| Protein | 3% | 8% |
| Carbohydrates | 95% | 82% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and cranberry juice contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 64 times more dietary fiber than cranberry juice - raspberry has 6.5g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.
sugar
Raspberry has 63% less sugar than cranberry juice - raspberry has 4.4g of sugar per 100 grams and cranberry juice has 12.1g of sugar.
Protein
protein
Raspberries and cranberry juice contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cranberry juice has 0.39g of protein.
Fat
saturated fat
Both raspberries and cranberry juice are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 182% more Vitamin C than cranberry juice - raspberry has 26.2mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.
Vitamin A
Raspberries and cranberry juice contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cranberry juice has 2ug of Vitamin A.
Vitamin E
Raspberries and cranberry juice contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.
Vitamin K
Raspberries and cranberry juice contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.
The B Vitamins
Raspberry has more thiamin, niacin, pantothenic acid and folate. Both cranberry juice and raspberries contain significant amounts of riboflavin and Vitamin B6.
| Cranberry Juice | Raspberries | |
|---|---|---|
| Thiamin | 0.009 MG | 0.032 MG |
| Riboflavin | 0.018 MG | 0.038 MG |
| Niacin | 0.091 MG | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | 0.052 MG | 0.055 MG |
| Folate | 1 UG | 21 UG |
Minerals
calcium
Raspberry has 213% more calcium than cranberry juice - raspberry has 25mg of calcium per 100 grams and cranberry juice has 8mg of calcium.
iron
Raspberry has 176% more iron than cranberry juice - raspberry has 0.69mg of iron per 100 grams and cranberry juice has 0.25mg of iron.
potassium
Raspberry has 96% more potassium than cranberry juice - raspberry has 151mg of potassium per 100 grams and cranberry juice has 77mg of potassium.
Antioxidants and Phytonutrients
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 juice and raspberries contain significant amounts of lutein + zeaxanthin.
| Cranberry Juice | Raspberries | |
|---|---|---|
| beta-carotene | 27 UG | 12 UG |
| lutein + zeaxanthin | 68 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cranberry juice per 100 grams.
| Cranberry Juice | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.028 G | 0.126 G |
| Total | 0.028 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cranberry juice per 100 grams.
| Cranberry Juice | Raspberries | |
|---|---|---|
| linoleic acid | 0.042 G | 0.249 G |
| Total | 0.042 G | 0.249 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 Juice (Cranberry juice, unsweetened) and Raspberries (Raspberries, raw) .
Cranberry Juice g
()
|
Daily Values (%) |
Raspberries 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 % |
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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 % |
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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 % |
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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 raspberries or cranberry juice contain more calories in 100 grams?Raspberries and cranberry juice contain similar amounts of calories - raspberry has 52 calories in 100g and cranberry juice has 46 calories.
Does raspberries or cranberry juice have more carbohydrates?
By weight, raspberries and cranberry juice contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and cranberry juice has 12.2g of carbohydrates.