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  6. Cranberry vs. Orange juice

Cranberry vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between Cranberry and Orange juice

  • Cranberry is richer in Fiber, Manganese, and Vitamin E , yet Orange juice is richer in Vitamin C, Folate, and Vitamin B1.
  • Daily need coverage for Vitamin C from Orange juice is 40% higher.
  • Cranberry contains 33 times more Vitamin E than Orange juice. Cranberry contains 1.32mg of Vitamin E , while Orange juice contains 0.04mg.
  • Cranberry contains less Sugar.

Food types used in this article are Cranberries, raw and Orange juice, raw.

Infographic

Cranberry vs Orange juice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
4
:
5
Orange juice
Orange juice
Contains more Iron +15%
Contains more Zinc +80%
Contains more Copper +27.3%
Contains more Manganese +1807.1%
Contains more Calcium +37.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +54.5%
Contains more Potassium +150%
Contains less Sodium -50%
Equal in Selenium - 0.1
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +15%
Contains more Zinc +80%
Contains more Copper +27.3%
Contains more Manganese +1807.1%
Contains more Calcium +37.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +54.5%
Contains more Potassium +150%
Contains less Sodium -50%
Equal in Selenium - 0.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cranberry
Cranberry
4
:
6
Orange juice
Orange juice
Contains more Vitamin E +3200%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +4900%
Contains more Vitamin A +217.5%
Contains more Vitamin C +257.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +296%
Contains more Folate +2900%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +3200%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +4900%
Contains more Vitamin A +217.5%
Contains more Vitamin C +257.1%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +296%
Contains more Folate +2900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Orange juice
Orange juice
Contains more Carbs +15.1%
Contains more Protein +52.2%
Contains more Fats +53.8%
Contains more Other +233.3%
Equal in Water - 88.3
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Carbs +15.1%
Contains more Protein +52.2%
Contains more Fats +53.8%
Contains more Other +233.3%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
2
:
1
Orange juice
Orange juice
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +37.5%
Contains more Monounsaturated Fat +100%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +37.5%
Contains more Monounsaturated Fat +100%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry Orange juice
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry Orange juice Opinion
Net carbs 8.37g 10.2g Orange juice
Protein 0.46g 0.7g Orange juice
Fats 0.13g 0.2g Orange juice
Carbs 11.97g 10.4g Cranberry
Calories 46kcal 45kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g 8.4g Cranberry
Fiber 3.6g 0.2g Cranberry
Calcium 8mg 11mg Orange juice
Iron 0.23mg 0.2mg Cranberry
Magnesium 6mg 11mg Orange juice
Phosphorus 11mg 17mg Orange juice
Potassium 80mg 200mg Orange juice
Sodium 2mg 1mg Orange juice
Zinc 0.09mg 0.05mg Cranberry
Copper 0.056mg 0.044mg Cranberry
Manganese 0.267mg 0.014mg Cranberry
Selenium 0.1µg 0.1µg
Vitamin A 63IU 200IU Orange juice
Vitamin A RAE 3µg 10µg Orange juice
Vitamin E 1.32mg 0.04mg Cranberry
Vitamin C 14mg 50mg Orange juice
Vitamin B1 0.012mg 0.09mg Orange juice
Vitamin B2 0.02mg 0.03mg Orange juice
Vitamin B3 0.101mg 0.4mg Orange juice
Vitamin B5 0.295mg 0.19mg Cranberry
Vitamin B6 0.057mg 0.04mg Cranberry
Folate 1µg 30µg Orange juice
Vitamin K 5µg 0.1µg Cranberry
Tryptophan 0.003mg 0.002mg Cranberry
Threonine 0.028mg 0.008mg Cranberry
Isoleucine 0.033mg 0.008mg Cranberry
Leucine 0.053mg 0.013mg Cranberry
Lysine 0.039mg 0.009mg Cranberry
Methionine 0.003mg 0.003mg
Phenylalanine 0.036mg 0.009mg Cranberry
Valine 0.045mg 0.011mg Cranberry
Histidine 0.018mg 0.003mg Cranberry
Saturated Fat 0.008g 0.024g Cranberry
Monounsaturated Fat 0.018g 0.036g Orange juice
Polyunsaturated fat 0.055g 0.04g Cranberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Cranberry
22%
Orange juice
Minerals Daily Need Coverage Score
8%
Cranberry
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.13g)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.