Cranberry vs. Tomato
Nutrition comparison of Cranberry and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and tomato:
- Both tomato and cranberry are high in Vitamin C.
- Cranberry is an excellent source of dietary fiber.
- Tomato has 61% less calories than cranberry.
- Tomato has 68% less carbohydrates than cranberry.
- Tomato has more thiamin, niacin and folate, however, cranberry contains more pantothenic acid.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 61% less calories than cranberry - tomato has 18 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and lighter in fat compared to tomato per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Tomato | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 95% | 74% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 68% less carbohydrates than cranberry - tomato has 3.9g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Cranberry is an excellent source of dietary fiber and it has 200% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Tomato and cranberry contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Tomato and cranberry contain similar amounts of protein - tomato has 0.88g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Both tomato and cranberry are low in saturated fat - tomato has 0.03g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Both tomato and cranberry are high in Vitamin C. Tomato is very similar to tomato for Vitamin C - tomato has 13.7mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Tomato has 13 times more Vitamin A than cranberry - tomato has 42ug of Vitamin A per 100 grams and cranberry has 3ug of Vitamin A.
Vitamin E
Tomato and cranberry contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Tomato and cranberry contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Tomato has more thiamin, niacin and folate, however, cranberry contains more pantothenic acid. Both cranberry and tomato contain significant amounts of riboflavin and Vitamin B6.
| Cranberry | Tomato | |
|---|---|---|
| Thiamin | 0.012 MG | 0.037 MG |
| Riboflavin | 0.02 MG | 0.019 MG |
| Niacin | 0.101 MG | 0.594 MG |
| Pantothenic acid | 0.295 MG | 0.089 MG |
| Vitamin B6 | 0.057 MG | 0.08 MG |
| Folate | 1 UG | 15 UG |
Minerals
calcium
Tomato and cranberry contain similar amounts of calcium - tomato has 10mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Tomato and cranberry contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Tomato is a great source of potassium and it has 196% more potassium than cranberry - tomato has 237mg of potassium per 100 grams and cranberry has 80mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both cranberry and tomato contain small amounts of kaempferol.
| Cranberry | Tomato | |
|---|---|---|
| kaempferol | 0.12 mg | 0.09 mg |
| myricetin | 6.63 mg | 0.13 mg |
| Quercetin | 14.84 mg | 0.58 mg |
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 and tomato contain significant amounts of lutein + zeaxanthin.
| Cranberry | Tomato | |
|---|---|---|
| beta-carotene | 38 UG | 449 UG |
| lutein + zeaxanthin | 91 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cranberry has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cranberry | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.003 G |
| Total | 0.022 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than cranberry per 100 grams.
| Cranberry | Tomato | |
|---|---|---|
| linoleic acid | 0.033 G | 0.08 G |
| Total | 0.033 G | 0.08 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 (%) |
Tomato 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 tomato or cranberry contain more calories in 100 grams?Tomato has 60% less calories than cranberry - tomato has 18 calories in 100g and cranberry has 46 calories.
Does tomato or cranberry have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than cranberry - tomato has 3.9g of carbs for 100g and cranberry has 12g of carbohydrates.