Cranberries vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Cranberries 308
Apple juice 46
Protein (g)
Cranberries 0.170
Apple juice 0.100
Carbs (g)
Cranberries 82.8
Apple juice 11.3
Fat (g)
Cranberries 1.09
Apple juice 0.130
Fiber (g)
Cranberries 5.30
Apple juice 0.200
Quick answers
Which has more protein?
Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) — 0.170g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 308 kcal per 100g.
Which is more nutrient-dense?
Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cranberries | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 308 kcal | 46 kcal | +570% |
| Macronutrients | |||
| Water | 15.8 g | 88.2 g | -82% |
| Protein | 0.170 g | 0.100 g | +70% |
| Total lipid (fat) | 1.09 g | 0.130 g | +738% |
| Carbohydrate, by difference | 82.8 g | 11.3 g | +633% |
| Fiber, total dietary | 5.30 g | 0.200 g | +2550% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.088 g | 0.022 g | +300% |
| Fatty acids, total monounsaturated | 0.298 g | 0.006 g | +4867% |
| Fatty acids, total trans | 0.003 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 38.5 mg | -99% |
| Thiamin (Vitamin B1) | 0.013 mg | 0.021 mg | -38% |
| Riboflavin (Vitamin B2) | 0.028 mg | 0.017 mg | +65% |
| Niacin (Vitamin B3) | 0.548 mg | 0.073 mg | +651% |
| Pantothenic acid (Vitamin B5) | — | 0.049 mg | |
| Vitamin B-6 — Pyridoxine | 0.038 mg | 0.018 mg | +111% |
| Biotin (Vitamin B7) | 0 ug | 0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.30 mg | 1.80 mg | +361% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 27.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.10 mg | 0.010 mg | +20900% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 8.00 mg | +13% |
| Iron, Fe | 0.390 mg | 0.120 mg | +225% |
| Magnesium, Mg | 4.00 mg | 5.00 mg | -20% |
| Phosphorus, P | 8.00 mg | 7.00 mg | +14% |
| Potassium, K | 49.0 mg | 101 mg | -51% |
| Sodium, Na | 5.00 mg | 4.00 mg | +25% |
| Zinc, Zn | 0.100 mg | 0.020 mg | +400% |
| Copper, Cu | 0.063 mg | 0.012 mg | +425% |
| Manganese, Mn | 0.180 mg | 0.074 mg | +143% |
| Selenium, Se | 0.600 ug | 0.100 ug | +500% |
| Other Nutrients | |||
| Energy | 1288 kj | 191 kj | +574% |
| Ash | 0.150 g | 0.230 g | -35% |
| Total Sugars | 72.6 g | 9.62 g | +654% |
| Sucrose | 15.8 g | 1.26 g | +1156% |
| Glucose | 29.7 g | 2.63 g | +1029% |
| Fructose | 27.0 g | 5.73 g | +371% |
| Lactose | 0.080 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 0 ug | = |
| Betaine | — | 0.100 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 46.0 IU | 1.00 IU | +4500% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 138 ug | 16.0 ug | +763% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.60 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.014 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.034 g | 0.018 g | +89% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.002 g | +900% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.007 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.014 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.277 g | 0.005 g | +5440% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.182 g | 0.039 g | +367% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.159 g | 0.033 g | +382% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.159 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.007 g | +229% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.023 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 5.09 mg | — | |
| Proanthocyanidin trimers | 4.43 mg | — | |
| Proanthocyanidin 4-6mers | 10.1 mg | — | |
| Proanthocyanidin 7-10mers | 0.330 mg | — | |
| Proanthocyanidin polymers (>10mers) | 346 mg | — | |
| Apigenin | 0.010 mg | — | |
| Luteolin | 0.020 mg | — | |
| Kaempferol | 0.010 mg | — | |
| Myricetin | 5.67 mg | — | |
| Quercetin | 12.8 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +20900% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Fiber, total dietary +2550% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Niacin (Vitamin B3) +651% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Selenium, Se +500% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)
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