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.
Detailed nutritional comparison of cranberry juice and raspberries 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 Juice (Cranberry juice, unsweetened) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry Juice src
Image of Raspberries src

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, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Juice Raspberries
Protein 3% 8%
Carbohydrates 95% 81%
Fat 2% 11%
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 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 Juice or Raspberries .

Note: The specific food items compared are: Cranberry Juice (Cranberry juice, unsweetened) and Raspberries (Raspberries, raw) .

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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.