Cranberries vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, cinnamon, ground is higher in more vitamins & minerals
Calories (kcal)
Cranberries 308
Spices 247
Protein (g)
Cranberries 0.170
Spices 3.99
Carbs (g)
Cranberries 82.8
Spices 80.6
Fat (g)
Cranberries 1.09
Spices 1.24
Fiber (g)
Cranberries 5.30
Spices 53.1
Quick answers
Which has more protein?
Spices, cinnamon, ground — 3.99g vs 0.170g per 100g.
Which has fewer calories?
Spices, cinnamon, ground — 247 vs 308 kcal per 100g.
Which is more nutrient-dense?
Spices, cinnamon, ground 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 308 kcal | 247 kcal | +25% |
| Macronutrients | |||
| Water | 15.8 g | 10.6 g | +49% |
| Protein | 0.170 g | 3.99 g | -96% |
| Total lipid (fat) | 1.09 g | 1.24 g | -12% |
| Carbohydrate, by difference | 82.8 g | 80.6 g | +3% |
| Fiber, total dietary | 5.30 g | 53.1 g | -90% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.088 g | 0.345 g | -74% |
| Fatty acids, total monounsaturated | 0.298 g | 0.246 g | +21% |
| Fatty acids, total trans | 0.003 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 3.80 mg | -95% |
| Thiamin (Vitamin B1) | 0.013 mg | 0.022 mg | -41% |
| Riboflavin (Vitamin B2) | 0.028 mg | 0.041 mg | -32% |
| Niacin (Vitamin B3) | 0.548 mg | 1.33 mg | -59% |
| Pantothenic acid (Vitamin B5) | — | 0.358 mg | |
| Vitamin B-6 — Pyridoxine | 0.038 mg | 0.158 mg | -76% |
| Biotin (Vitamin B7) | 0 ug | 6.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.30 mg | 11.0 mg | -25% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 15.0 ug | -87% |
| Carotene, beta | 27.0 ug | 112 ug | -76% |
| Carotene, alpha | 0 ug | 1.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 2.10 mg | 2.32 mg | -9% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 1002 mg | -99% |
| Iron, Fe | 0.390 mg | 8.32 mg | -95% |
| Magnesium, Mg | 4.00 mg | 60.0 mg | -93% |
| Phosphorus, P | 8.00 mg | 64.0 mg | -87% |
| Potassium, K | 49.0 mg | 431 mg | -89% |
| Sodium, Na | 5.00 mg | 10.0 mg | -50% |
| Zinc, Zn | 0.100 mg | 1.83 mg | -95% |
| Copper, Cu | 0.063 mg | 0.339 mg | -81% |
| Manganese, Mn | 0.180 mg | 17.5 mg | -99% |
| Selenium, Se | 0.600 ug | 3.10 ug | -81% |
| Other Nutrients | |||
| Energy | 1288 kj | 1035 kj | +24% |
| Ash | 0.150 g | 3.60 g | -96% |
| Total Sugars | 72.6 g | 2.17 g | +3244% |
| Sucrose | 15.8 g | 0.020 g | +79050% |
| Glucose | 29.7 g | 1.04 g | +2755% |
| Fructose | 27.0 g | 1.11 g | +2329% |
| Lactose | 0.080 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 6.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 6.00 ug | -100% |
| Betaine | — | 3.90 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 129 ug | -100% |
| Vitamin A, IU | 46.0 IU | 295 IU | -84% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 15.0 ug | -100% |
| Lycopene | 138 ug | 222 ug | -38% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | 10.4 mg | -98% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.260 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 7.60 ug | 31.2 ug | -76% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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 | 0.003 g | +367% |
| SFA 12:0 (Lauric acid) | 0 g | 0.006 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.009 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.034 g | 0.104 g | -67% |
| SFA 17:0 (Margaric acid) | 0 g | 0.136 g | -100% |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.082 g | -76% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0.007 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.014 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0.001 g | +600% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.277 g | 0.246 g | +13% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.246 g | |
| 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 | 0 g | = |
| Fatty acids, total polyunsaturated | 0.182 g | 0.068 g | +168% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.159 g | 0.044 g | +261% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.159 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.023 g | 0.011 g | +109% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.023 g | 0.011 g | +109% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | — | 26.0 mg | |
| Tryptophan (EAA) | — | 0.049 g | |
| Threonine (EAA) | — | 0.136 g | |
| Isoleucine (EAA, BCAA) | — | 0.146 g | |
| Leucine (EAA, BCAA) | — | 0.253 g | |
| Lysine (EAA) | — | 0.243 g | |
| Methionine (EAA) | — | 0.078 g | |
| Cystine (conditionally essential) | — | 0.058 g | |
| Phenylalanine (EAA) | — | 0.146 g | |
| Tyrosine (conditionally essential) | — | 0.136 g | |
| Valine (EAA, BCAA) | — | 0.224 g | |
| Arginine (conditionally essential) | — | 0.166 g | |
| Histidine (EAA) | — | 0.117 g | |
| Alanine | — | 0.166 g | |
| Aspartic acid | — | 0.438 g | |
| Glutamic acid | — | 0.370 g | |
| Glycine (conditionally essential) | — | 0.195 g | |
| Proline (conditionally essential) | — | 0.419 g | |
| Serine | — | 0.195 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 5.09 mg | 256 mg | -98% |
| Proanthocyanidin trimers | 4.43 mg | 1252 mg | -100% |
| Proanthocyanidin 4-6mers | 10.1 mg | 2609 mg | -100% |
| Proanthocyanidin 7-10mers | 0.330 mg | 1458 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 346 mg | 2509 mg | -86% |
| Apigenin | 0.010 mg | — | |
| Luteolin | 0.020 mg | — | |
| Kaempferol | 0.010 mg | — | |
| Myricetin | 5.67 mg | — | |
| Quercetin | 12.8 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.900 mg | |
| Choline from phosphatidylcholine | — | 2.40 mg | |
| Choline from phosphocholine | — | 0.800 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 7.00 mg | |
| Total Choline | — | 11.0 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 Spices, cinnamon, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) -100% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Carotene, alpha -100% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Calcium, Ca -99% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) Manganese, Mn -99% in Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)
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