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.
Detailed nutritional comparison of cranberry and shallot 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 (Cranberries, raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.

Image of Cranberry src
Image of Shallot src

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 4:94:2 and for shallot, 13:86:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Shallot
Protein 4% 13%
Carbohydrates 94% 86%
Fat 2% 1%
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

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,

Cranberry Shallot
beta-carotene 38 UG 3 UG
lutein + zeaxanthin 91 UG 8 UG

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 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 or Shallot .

Note: The specific food items compared are: Cranberry (Cranberries, raw) and Shallot (Shallots, raw) .

Cranberry 100g

( 100 g )
Daily Values (%)

Shallot 100g

( 100 g )
46KCAL 2%
calories 57%
72KCAL 4%
12G 5%
carbohydrates 42%
17G 7%
3.6G 14%
12% dietary fiber
3.2G 13%
4.3G sugar 84% 7.9G
0.13G 0.2%
30% total fat
0.1G 0.2%
saturated fat 99%
0.02G 0.1%
0.02G 99% monounsaturated fat 0.01G
0.06G 50% polyunsaturated fat 0.04G
2MG 0.1%
sodium 500%
12MG 1%
Vitamins and Minerals
3UG 0.4%
>999% Vitamin A
14MG 19%
75% Vitamin C
8MG 11%
8MG 1%
calcium 362%
37MG 4%
0.23MG 1%
iron 422%
1.2MG 7%
6MG 2%
magnesium 250%
21MG 7%
80MG 4%
potassium 317%
334MG 15%
0.01MG 1%
thiamin (Vit B1) 495%
0.06MG 6%
0.02MG 2%
riboflavin (Vit B2)
0.02MG 2%
0.1MG 1%
niacin (Vit B3) 100%
0.2MG 1%
0.06MG 4%
Vitamin B6 483%
0.35MG 27%
0.3MG 6%
3% pantothenic acid (Vit B5)
0.29MG 6%
1UG 0.3%
folate (Vit B9) >999%
34UG 9%
1.3MG 9%
>999% Vitamin E
0.04MG 0.3%
5UG 6%
525% Vitamin K
0.8UG 1%
0.46G 1%
protein 443%
2.5G 5%
5.5MG 1%
choline 100%
11MG 3%
0.06MG 5%
copper 50%
0.09MG 7%
0.27MG 15%
manganese 7%
0.29MG 16%
11MG 2%
phosphorus 445%
60MG 9%
0.1UG 0.2%
selenium >999%
1.2UG 2%
0.09MG 1%
zinc 344%
0.4MG 5%
87G 9% Water 80G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.