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  6. Apple juice vs. Cranberries

Apple juice vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between apple juice and cranberries

  • Cranberries are richer than apple juice in vitamin C, fiber, vitamin E, and manganese.
  • Daily need coverage for vitamin C for cranberries is 15% higher.
  • Apple juice contains 2 times more sugar than cranberries. Apple juice contains 9.62g of sugar, while cranberries contain 4.27g.

Food types used in this article are Apple juice, canned or bottled, unsweetened, without added ascorbic acid and Cranberries, raw.

Infographic

Apple juice vs Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 8.9% 4.5% 4% 0.55% 3% 0.52% 9.7% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more PotassiumPotassium +26.3%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +91.7%
Contains more CopperCopper +366.7%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +260.8%
~equal in Calcium ~8mg
~equal in Selenium ~0.1µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 0% 0.2% 0% 5.3% 3.9% 1.4% 2.9% 4.2% 0% 0% 0% 0.98%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin CVitamin C +1455.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13100%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B5Vitamin B5 +502%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +205.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.1 g
Fats: 0.13 g
Carbs: 11.3 g
Water: 88.24 g
Other: 0.23 g
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more OtherOther +91.7%
Contains more ProteinProtein +360%
~equal in Fats ~0.13g
~equal in Carbs ~11.97g
~equal in Water ~87.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 58%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.039 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +41%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
13% 27% 60%
Starch: 0 g
Sucrose: 1.26 g
Glucose: 2.63 g
Fructose: 5.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +687.5%
Contains more FructoseFructose +755.2%
Contains more GlucoseGlucose +30.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple juice Cranberries DV% diff.
Vitamin C 0.9mg 14mg 15%
Fiber 0.2g 3.6g 14%
Vitamin E 0.01mg 1.32mg 9%
Manganese 0.074mg 0.267mg 8%
Fructose 5.73g 0.67g 6%
Copper 0.012mg 0.056mg 5%
Vitamin B5 0.049mg 0.295mg 5%
Vitamin K 0µg 5µg 4%
Vitamin B6 0.018mg 0.057mg 3%
Choline 1.8mg 5.5mg 1%
Protein 0.1g 0.46g 1%
Phosphorus 7mg 11mg 1%
Vitamin B1 0.021mg 0.012mg 1%
Zinc 0.02mg 0.09mg 1%
Iron 0.12mg 0.23mg 1%
Potassium 101mg 80mg 1%
Calories 46kcal 46kcal 0%
Fats 0.13g 0.13g 0%
Carbs 11.3g 11.97g 0%
Net carbs 11.1g 8.37g N/A
Magnesium 5mg 6mg 0%
Calcium 8mg 8mg 0%
Sugar 9.62g 4.27g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B2 0.017mg 0.02mg 0%
Vitamin B3 0.073mg 0.101mg 0%
Folate 0µg 1µg 0%
Saturated fat 0.022g 0.008g 0%
Monounsaturated fat 0.006g 0.018g 0%
Polyunsaturated fat 0.039g 0.055g 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple juice Cranberries
Low Calories diet Equal
Low Fats diet Equal
Low Carbs 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
2%
Apple juice
10%
Cranberries
Minerals Daily Need Coverage Score
4%
Apple juice
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 5.35g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
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 ($)

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. Apple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173933/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.