Cranberries vs Apple juice

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cranberries, raw is higher in more vitamins & minerals

Calories (kcal)

Cranberries 46
Apple juice 46

Protein (g)

Cranberries 0.460
Apple juice 0.100

Carbs (g)

Cranberries 12.0
Apple juice 11.3

Fat (g)

Cranberries 0.130
Apple juice 0.130

Fiber (g)

Cranberries 3.60
Apple juice 0.200

Quick answers

Which has more protein?

Cranberries, raw — 0.460g vs 0.100g per 100g.

Which has fewer calories?

Cranberries, raw — 46 vs 46 kcal per 100g.

Which is more nutrient-dense?

Cranberries, raw 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
Energy
Energy 46 kcal 46 kcal
Macronutrients
Water 87.3 g 88.2 g
Protein 0.460 g 0.100 g
Total lipid (fat) 0.130 g 0.130 g
Carbohydrate, by difference 12.0 g 11.3 g
Fiber, total dietary 3.60 g 0.200 g
Fats & Fatty Acids
Fatty acids, total saturated 0.008 g 0.022 g
Fatty acids, total monounsaturated 0.018 g 0.006 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 14.0 mg 38.5 mg
Thiamin (Vitamin B1) 0.012 mg 0.021 mg
Riboflavin (Vitamin B2) 0.020 mg 0.017 mg
Niacin (Vitamin B3) 0.101 mg 0.073 mg
Pantothenic acid (Vitamin B5) 0.295 mg 0.049 mg
Vitamin B-6 — Pyridoxine 0.057 mg 0.018 mg
Biotin (Vitamin B7) 1.00 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 5.50 mg 1.80 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 3.00 ug 0 ug
Carotene, beta 38.0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 1.32 mg 0.010 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 8.00 mg 8.00 mg
Iron, Fe 0.230 mg 0.120 mg
Magnesium, Mg 6.00 mg 5.00 mg
Phosphorus, P 11.0 mg 7.00 mg
Potassium, K 80.0 mg 101 mg
Sodium, Na 2.00 mg 4.00 mg
Zinc, Zn 0.090 mg 0.020 mg
Copper, Cu 0.056 mg 0.012 mg
Manganese, Mn 0.267 mg 0.074 mg
Selenium, Se 0.100 ug 0.100 ug
Other Nutrients
Energy 191 kj 191 kj
Ash 0.120 g 0.230 g
Total Sugars 4.27 g 9.62 g
Sucrose 0.160 g 1.26 g
Glucose 3.44 g 2.63 g
Fructose 0.670 g 5.73 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Starch 0 g —
Fluoride, F — 39.1 ug
Folic acid (Vitamin B9 — synthetic) 1.00 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 1.00 ug 0 ug
Betaine 0.200 mg 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 63.0 IU 1.00 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 91.0 ug 16.0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg —
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.040 mg —
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg —
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg —
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg —
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.290 mg —
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 5.00 ug 0 ug
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 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0 g 0.001 g
SFA 16:0 (Palmitic acid) 0.006 g 0.018 g
SFA 18:0 (Stearic acid) 0.002 g 0.002 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.001 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.018 g 0.005 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 0.055 g 0.039 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.033 g 0.033 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.022 g 0.007 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 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
Tryptophan (EAA) 0.003 g —
Threonine (EAA) 0.028 g —
Isoleucine (EAA, BCAA) 0.033 g —
Leucine (EAA, BCAA) 0.053 g —
Lysine (EAA) 0.039 g —
Methionine (EAA) 0.003 g —
Cystine (conditionally essential) 0.003 g —
Phenylalanine (EAA) 0.036 g —
Tyrosine (conditionally essential) 0.032 g —
Valine (EAA, BCAA) 0.045 g —
Arginine (conditionally essential) 0.056 g —
Histidine (EAA) 0.018 g —
Alanine 0.049 g —
Aspartic acid 0.188 g —
Glutamic acid 0.146 g —
Glycine (conditionally essential) 0.048 g —
Proline (conditionally essential) 0.031 g —
Serine 0.051 g —
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg
Daidzein 0 mg —
Genistein 0 mg —
Proanthocyanidin dimers 20.4 mg —
Proanthocyanidin trimers 29.2 mg —
Proanthocyanidin 4-6mers 86.2 mg —
Proanthocyanidin 7-10mers 61.2 mg —
Proanthocyanidin polymers (>10mers) 1004 mg —
Apigenin 0 mg —
Kaempferol 0.085 mg —
Myricetin 7.63 mg —
Quercetin 16.0 mg —
Flavonoids
(-)-Epicatechin 4.37 mg —
(-)-Epicatechin 3-gallate 0 mg —
(-)-Epigallocatechin 0.737 mg —
(-)-Epigallocatechin 3-gallate 0.968 mg —
(+)-Catechin 0.391 mg —
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 1.00 mg —
Choline from phosphatidylcholine 2.60 mg —
Choline from phosphocholine 0.500 mg —
Choline from sphingomyelin 0 mg —
Free Choline 1.30 mg —
Total Choline 5.50 mg —
Isoflavones
Total isoflavones 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, raw 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) +13100% in Cranberries, raw Fiber, total dietary +1700% in Cranberries, raw Pantothenic acid (Vitamin B5) +502% in Cranberries, raw Copper, Cu +367% in Cranberries, raw

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