Cherry vs. Cranberries — Health Impact and Nutrition Comparison

Micronutrients

The amounts of protein and carbs are almost equal in these fruits. However, cherries contain more mono- and polyunsaturated fat, but cranberries contain more fiber and less sugar. Both fruits contain no cholesterol.

Vitamins

Both fruits contain different vitamins in different amounts. Cherries contain 19 times more Vitamin A, seven times more Folate, and two times more Vitamin B3 than cranberries. The levels of Vitamin B2 and Vitamin B1 are also higher in cherry. On the other hand, cranberries contain 17 times more Vitamin E and two times more Vitamin K. Cranberries are also richer in Vitamin C, Vitamin B6, and B5.

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.

Cherry

5

Cranberries

5

Contains more Vitamin AVitamin A	+1936.5%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+296%
Contains more FolateFolate	+700%

Contains more Vitamin CVitamin C	+40%
Contains more Vitamin EVitamin E	+1785.7%
Contains more Vitamin B5Vitamin B5	+106.3%
Contains more Vitamin B6Vitamin B6	+29.5%
Contains more Vitamin KVitamin K	+138.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~5.5mg

Minerals

Cherry is relatively higher in minerals than cranberry. It has two times more potassium, calcium, magnesium, copper, iron, and phosphorus than cranberry. It is essential to highlight that cranberries have less sodium than cherries. Both have an equal amount of zinc.

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.

Cherry

6

Cranberries

3

Contains more MagnesiumMagnesium	+50%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+116.3%
Contains more IronIron	+39.1%
Contains more CopperCopper	+85.7%
Contains more PhosphorusPhosphorus	+36.4%

Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+138.4%
Contains more SeleniumSelenium	+∞%

~equal in Zinc ~0.09mg

Glycemic Index

The glycemic index of cherry is lower than that of cranberry. The GI of cherry is equal to 22; cranberry has a GI equal to 45 [1].

Acidity

On average, the acidity of cranberries is lower than that of cherry, which means cranberries are more acidic. Cherry has a pH equal to 3, whereas cranberry has a pH equal to 1.3.

Calories

Cherries have a few more calories than watermelon. It has 50 calories per 100 g, while cranberry has 46 calories per 100 g.

Weight Loss

Cherries are low in calories; they are also rich in vitamins and have a moderate water content, which means they can help flush out the toxins from your body. According to studies, cherries can help reduce overall fat levels and the risk of diseases associated with a high-fat diet, including type-2 diabetes and heart disease [2].

Cranberries alone can never make you lose weight; nevertheless, they are low in calories, rich in fiber, and can be included in your diet.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Cherries are rich in powerful antioxidants, such as polyphenols, anthocyanins, and flavonols, which may play an essential role in fighting against cellular damage and keeping your heart healthy. One study showed that a high intake of polyphenols is connected to decreasing heart disease risk [3]. 

Both of these products contain flavonols, which may reduce cardiovascular mortality, especially in men with diabetes, hypertension, and male smokers, although more research is needed [4,5]. 

Сherry and cranberry also have antihypertensive and antiatherogenic effects due to the presence of flavonoids in them and may protect the heart from ischemia damage [6]. 

Cranberries are also high in antioxidants that may be beneficial for heart health. According to studies, cranberry juice can help lower LDL cholesterol (bad cholesterol is an integral component of atherosclerotic plaque) levels and decrease stiffness in blood vessels among people with heart disease [7]. It lowers LDL levels, thereby reducing coronary heart disease risk.
 

Diabetes

Cranberries contain high levels of PACS, which may help keep glucose levels balanced. Research shows that drinking unsweetened cranberry juice helps people with type 2 diabetes manage their blood sugar levels [8]. Cherries could be a healthy part of your diabetic diet due to their high vitamin C and potassium content. According to the rat study, the extract of cherries can help control blood glucose levels; also, cherries appear to aid in diabetes control [9].

Cancer

Based on several studies, antioxidants found in cherries may help to slow the growth of cancer cells. Moreover, they are rich in melatonin, which shows cancer-preventive potential in laboratory studies. The animal study showed that these compounds reduced the growth of colon cancer cells in mice. However, more research is needed [10].

Cranberry phytocompounds also have a strong protective effect against cancer. Studies show that proanthocyanidins seem to influence gene expression to decrease the growth of cancer cells and increase their self-destruction [11].

Anti-inflammatory Effect

Both cherries and cranberries are rich in antioxidants and anti-inflammatory compounds. These compounds can help combat oxidative stress, leading to multiple chronic diseases like diabetes, cancer, heart diseases, etc.

In addition, cherries are high in carotenoid pigments such as beta-carotene and Vitamin C, which have anti-inflammatory and antioxidant properties.

According to the study, eating cherries reduce inflammation in 70 % of cases [12].

Kidney Stones

Most kidney stones are made of calcium oxalate, so excessive amounts of oxalate in your urine are one of the main risk factors. Cranberries contain high levels of oxalates. Therefore, they are considered a risk factor for kidney stones when consumed in high amounts [13].

Allergy

Allergy to fruits like cherries is often called “pollen-food syndrome.” The symptoms of this allergy commonly include itchy on the mouth and face upon eating raw or fresh fruit.

Cranberries are rich in salicylic acid and aspirin. Therefore people who are allergic or sensitive to aspirin may also have an allergy to cranberries. The symptoms often include a runny or stuffy nose, headaches, itching or skin rashes, and stomach pain [14] [15].