Cranberry vs. Shallot
Nutrition comparison of Cranberry and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and shallot:
- Both shallot and cranberry are high in dietary fiber.
- Cranberry is a great source of Vitamin C.
- Shallot has more thiamin, Vitamin B6 and folate.
- Shallot has signficantly more calcium than cranberry.
- Shallot is an excellent source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 36% less calories than shallot - shallot has 72 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, heavier in carbs and similar to shallot for fat. Cranberry has a macronutrient ratio of 4:95:2 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Shallot | |
|---|---|---|
| Protein | 4% | 15% |
| Carbohydrates | 95% | 85% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Shallot and cranberry contain similar amounts of carbs - shallot has 16.8g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both shallot and cranberry are high in dietary fiber. Shallot is very similar to shallot for dietary fiber - shallot has 3.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Shallot and cranberry contain similar amounts of sugar - shallot has 7.9g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Shallot has 443% more protein than cranberry - shallot has 2.5g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both shallot and cranberry are low in saturated fat - shallot 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 75% more Vitamin C than shallot - shallot has 8mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and shallot contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Shallot and cranberry contain similar amounts of Vitamin E - shallot has 0.04mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Shallot and cranberry contain similar amounts of Vitamin K - shallot has 0.8ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Shallot has more thiamin, Vitamin B6 and folate. Both cranberry and shallot contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cranberry | Shallot | |
|---|---|---|
| Thiamin | 0.012 MG | 0.06 MG |
| Riboflavin | 0.02 MG | 0.02 MG |
| Niacin | 0.101 MG | 0.2 MG |
| Pantothenic acid | 0.295 MG | 0.29 MG |
| Vitamin B6 | 0.057 MG | 0.345 MG |
| Folate | 1 UG | 34 UG |
Minerals
calcium
Shallot has signficantly more calcium than cranberry - shallot has 37mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Shallot has 422% more iron than cranberry - shallot has 1.2mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Shallot is an excellent source of potassium and it has 318% more potassium than cranberry - shallot has 334mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Cranberry | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.002 G |
| Total | 0.022 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both cranberry and shallot contain small amounts of linoleic acid.
| Cranberry | Shallot | |
|---|---|---|
| linoleic acid | 0.033 G | 0.037 G |
| Total | 0.033 G | 0.037 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 (%) |
Shallot 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 shallot or cranberry contain more calories in 100 grams?Cranberry has 40% less calories than shallot - shallot has 72 calories in 100g and cranberry has 46 calories.
Does shallot or cranberry have more carbohydrates?
By weight, shallot and cranberry contain similar amounts of carbs - shallot has 16.8g of carbs for 100g and cranberry has 12g of carbohydrates.
Does shallot or cranberry contain more potassium?
Shallot is a rich source of potassium and it has 320% more potassium than cranberry - shallot has 334mg of potassium in 100 grams and cranberry has 80mg of potassium.