Cranberry vs. Spirulina
Nutrition comparison of Cranberry and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and spirulina:
- Both spirulina and cranberry are high in dietary fiber.
- Cranberry has 330.2 times less saturated fat than spirulina.
- Cranberry is a great source of Vitamin C.
- Spirulina has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and cranberry has 84% less calories than spirulina - spirulina has 290 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 95% | 25% |
| Fat | 2% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 50% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both spirulina and cranberry are high in dietary fiber. is very similar to spirulina for dietary fiber - spirulina has 3.6g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Spirulina and cranberry contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 123 times more protein than cranberry - spirulina has 57.5g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has 330.2 times less saturated fat than spirulina - spirulina has 2.7g 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 39% more Vitamin C than spirulina - spirulina has 10.1mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than cranberry - spirulina has 29ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Spirulina has 279% more Vitamin E than cranberry - spirulina has 5mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Spirulina has 410% more Vitamin K than cranberry - spirulina has 25.5ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cranberry | Spirulina | |
|---|---|---|
| Thiamin | 0.012 MG | 2.38 MG |
| Riboflavin | 0.02 MG | 3.67 MG |
| Niacin | 0.101 MG | 12.82 MG |
| Pantothenic acid | 0.295 MG | 3.48 MG |
| Vitamin B6 | 0.057 MG | 0.364 MG |
| Folate | 1 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 14 times more calcium than cranberry - spirulina has 120mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Spirulina is an excellent source of iron and it has 122 times more iron than cranberry - spirulina has 28.5mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 16 times more potassium than cranberry - spirulina has 1363mg 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, spirulina has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than spirulina per 100 grams.
| Cranberry | Spirulina | |
|---|---|---|
| beta-carotene | 38 UG | 342 UG |
| lutein + zeaxanthin | 91 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.823 G |
| Total | 0.022 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than cranberry per 100 grams.
| Cranberry | Spirulina | |
|---|---|---|
| linoleic acid | 0.033 G | 1.254 G |
| Total | 0.033 G | 1.254 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 (%) |
Spirulina 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 spirulina or cranberry contain more calories in 100 grams?Spirulina is high in calories and cranberry has 80% less calories than spirulina - spirulina has 290 calories in 100g and cranberry has 46 calories.
Is spirulina or cranberry better for protein?
Spirulina is a fantastic source of protein and it has 123 times more protein than cranberry - spirulina has 57.5g of protein per 100 grams and cranberry has 0.46g of protein.
Does spirulina or cranberry have more carbohydrates?
By weight, cranberry has 50% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and cranberry has 12g of carbohydrates.
Does spirulina or cranberry contain more calcium?
Spirulina is a rich source of calcium and it has 14 times more calcium than cranberry - spirulina has 120mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does spirulina or cranberry contain more iron?
Spirulina is an abundant source of iron and it has 122 times more iron than cranberry - spirulina has 28.5mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does spirulina or cranberry contain more potassium?
Spirulina is a rich source of potassium and it has 16 times more potassium than cranberry - spirulina has 1363mg of potassium in 100 grams and cranberry has 80mg of potassium.