Cranberry Juice vs. Watermelon

Nutrition comparison of Cranberry Juice and Watermelon


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cranberry juice versus watermelon (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cranberry juice and watermelon:

  • Watermelon has more beta-carotene and lycopene than cranberry juice, however, cranberry juice contains more lutein + zeaxanthin than watermelon.
  • Watermelon has more thiamin, pantothenic acid and folate.
Detailed nutritional comparison of cranberry juice and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cranberry Juice src
Image of Watermelon src

Calories and Carbs

calories

Watermelon and cranberry juice contain similar amounts of calories - watermelon has 30 calories per 100 grams and cranberry juice has 46 calories.

For macronutrient ratios, cranberry juice is lighter in protein, heavier in carbs and similar to watermelon for fat. Cranberry juice has a macronutrient ratio of 3:95:2 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cranberry Juice Watermelon
Protein 3% 7%
Carbohydrates 95% 90%
Fat 2% 4%
Alcohol ~ ~

carbohydrates

Watermelon and cranberry juice contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cranberry juice has 12.2g of carbohydrates.

The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in cranberry juice comprise of 99% sugar and 1% dietary fiber.

dietary fiber

Watermelon and cranberry juice contain similar amounts of dietary fiber - watermelon has 0.4g of dietary fiber per 100 grams and cranberry juice has 0.1g of dietary fiber.

sugar

Watermelon has 49% less sugar than cranberry juice - watermelon has 6.2g of sugar per 100 grams and cranberry juice has 12.1g of sugar.

Protein

protein

Watermelon and cranberry juice contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cranberry juice has 0.39g of protein.

Fat

saturated fat

Both watermelon and cranberry juice are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cranberry juice has 0.01g of saturated fat.

Vitamins

Vitamin C

Watermelon and cranberry juice contain similar amounts of Vitamin C - watermelon has 8.1mg of Vitamin C per 100 grams and cranberry juice has 9.3mg of Vitamin C.

Vitamin A

Watermelon has 13 times more Vitamin A than cranberry juice - watermelon has 28ug of Vitamin A per 100 grams and cranberry juice has 2ug of Vitamin A.

Vitamin E

Watermelon and cranberry juice contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cranberry juice has 1.2mg of Vitamin E.

Vitamin K

Watermelon and cranberry juice contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cranberry juice has 5.1ug of Vitamin K.

The B Vitamins

Watermelon has more thiamin, pantothenic acid and folate. Both cranberry juice and watermelon contain significant amounts of riboflavin, niacin and Vitamin B6.

Cranberry Juice Watermelon
Thiamin 0.009 MG 0.033 MG
Riboflavin 0.018 MG 0.021 MG
Niacin 0.091 MG 0.178 MG
Pantothenic acid ~ 0.221 MG
Vitamin B6 0.052 MG 0.045 MG
Folate 1 UG 3 UG

Minerals

calcium

Watermelon and cranberry juice contain similar amounts of calcium - watermelon has 7mg of calcium per 100 grams and cranberry juice has 8mg of calcium.

iron

Watermelon and cranberry juice contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cranberry juice has 0.25mg of iron.

potassium

Watermelon and cranberry juice contain similar amounts of potassium - watermelon has 112mg 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, watermelon has more beta-carotene and lycopene than cranberry juice per 100 grams, however, cranberry juice contains more lutein + zeaxanthin than watermelon per 100 grams.

Cranberry Juice Watermelon
beta-carotene 27 UG 303 UG
lutein + zeaxanthin 68 UG 8 UG
lycopene ~ 4532 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cranberry juice and watermelon contain small amounts of linoleic acid.

Cranberry Juice Watermelon
linoleic acid 0.042 G 0.05 G
Total 0.042 G 0.05 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.

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

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FAQ

Does watermelon or cranberry juice contain more calories in 100 grams?
Watermelon and cranberry juice contain similar amounts of calories - watermelon has 30 calories in 100g and cranberry juice has 46 calories.

Does watermelon or cranberry juice have more carbohydrates?
By weight, watermelon and cranberry juice contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cranberry juice has 12.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in cranberry juice comprise of 100% sugar and 0% dietary fiber.

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