Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cherry vs Cranberry - Health impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 21, 2021
Education: Nutrition & Microbiology at YSU
Cherry
vs
Cranberry

Summary

Cherry is richer in minerals, contains 19 times more Vitamin A, seven times more Folate, and has a lower GI than cranberry. Cranberries have 17 times more Vitamin A, two times more Vitamin K, and contain low sugar and sodium than cherry.

Introduction

Externally, cherries and cranberries may look quite similar, but they don’t have much in common nutritionally. Fresh cherries and cranberries are seasonal fruits; however, you can find frozen versions in grocery stores through winter.

Fully ripe cranberries turn a deep red, while unripe ones are pale pink or white color. Cherries are heart-shaped to nearly globular and vary in color from yellow through red to nearly black.

Varieties

Cranberries belong to the family Ericaceae. The taste of cranberries is as tart as lemons because of their low sugar content. There are more than 100 varieties of cranberries, of which the most famous are; Ben Lear, Crimson Queen, and Early Black. Cherry is the fruit of many plants which belong to the genus Prunus. The taste of cherries is sweet with a touch of acidity. The most common cherries types are Big Cherries (sweet cherry), Rainier Cherries, Queen Cherries, and Montmorency Cherries.

Uses

Cranberries are used in making cranberries juice or can be cooked into jelly and compote. They also can be used in making muffins, cakes, and bread. Several alcoholic cocktails, such as Cosmopolitan, are made from cranberry juice.

Cherry is used as food and medicine. Cherries are often used in desserts, jams, salads, cakes, etc.

Nutrition

In this section of the article, we will discuss the nutritional data of cranberry and cherry, focusing on the differences.

You can find nutrition infographics at the bottom of this page that visually show the differences between these products.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cherry
5
:
Contains more Vitamin A +1936.5%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +296%
Contains more Folate +700%
Contains more Vitamin E +1785.7%
Contains more Vitamin C +40%
Contains more Vitamin B5 +106.3%
Contains more Vitamin B6 +29.5%
Contains more Vitamin K +138.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
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%
Contains more Vitamin A +1936.5%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +296%
Contains more Folate +700%
Contains more Vitamin E +1785.7%
Contains more Vitamin C +40%
Contains more Vitamin B5 +106.3%
Contains more Vitamin B6 +29.5%
Contains more Vitamin K +138.1%

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains more Iron +39.1%
Contains more Magnesium +50%
Contains more Phosphorus +36.4%
Contains more Potassium +116.3%
Contains more Zinc +11.1%
Contains more Copper +85.7%
Contains less Sodium -33.3%
Equal in Zinc - 0.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 5% 5% 8% 1% 3% 19%
Contains more Calcium +100%
Contains more Iron +39.1%
Contains more Magnesium +50%
Contains more Phosphorus +36.4%
Contains more Potassium +116.3%
Contains more Zinc +11.1%
Contains more Copper +85.7%
Contains less Sodium -33.3%
Equal in Zinc - 0.09

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.

Health Impact

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

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]. Cranberries are also high in antioxidants that may be beneficial for heart health. According to studies, cranberry juice can help lower LDL cholesterol levels and decrease stiffness in blood vessels among people with heart disease [4].

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 [5]. 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 [6].

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 [7].

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 [8].

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 [9].

Side Effects

Using cherry juice in large amounts can lead to indigestion and diarrhea. Besides, cherries contain sorbitol, which may exacerbate symptoms in irritable bowel syndrome or fructose malabsorption.

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 [10].

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 [11] [12].

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://www.mdpi.com/2072-6643/10/3/368
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266343/
  4. https://pubmed.ncbi.nlm.nih.gov/16923231/
  5. https://pubs.rsc.org/fi/content/articlelanding/2017/fo/c7fo00900c/
  6. https://pubmed.ncbi.nlm.nih.gov/22280223/
  7. https://pubmed.ncbi.nlm.nih.gov/12706854/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5039576/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259571/
  10. https://pubmed.ncbi.nlm.nih.gov/7245443/
  11. https://www.sciencedirect.com/science/article/abs/pii/S009167490200057X
  12. https://www.sciencedirect.com/science/article/abs/pii/S0091674999701673
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 21, 2021

Infographic

Cherry vs Cranberry infographic
Infographic link

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cherry Cranberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cherry Cranberry Opinion
Net carbs 10.58g 8.37g Cherry
Protein 1g 0.46g Cherry
Fats 0.3g 0.13g Cherry
Carbs 12.18g 11.97g Cherry
Calories 50kcal 46kcal Cherry
Starch g 0g Cranberry
Fructose 3.51g 0.67g Cherry
Sugar 8.49g 4.27g Cranberry
Fiber 1.6g 3.6g Cranberry
Calcium 16mg 8mg Cherry
Iron 0.32mg 0.23mg Cherry
Magnesium 9mg 6mg Cherry
Phosphorus 15mg 11mg Cherry
Potassium 173mg 80mg Cherry
Sodium 3mg 2mg Cranberry
Zinc 0.1mg 0.09mg Cherry
Copper 0.104mg 0.056mg Cherry
Vitamin A 1283IU 63IU Cherry
Vitamin E 0.07mg 1.32mg Cranberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 14mg Cranberry
Vitamin B1 0.03mg 0.012mg Cherry
Vitamin B2 0.04mg 0.02mg Cherry
Vitamin B3 0.4mg 0.101mg Cherry
Vitamin B5 0.143mg 0.295mg Cranberry
Vitamin B6 0.044mg 0.057mg Cranberry
Folate 8µg 1µg Cherry
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 5µg Cranberry
Tryptophan mg 0.003mg Cranberry
Threonine mg 0.028mg Cranberry
Isoleucine mg 0.033mg Cranberry
Leucine mg 0.053mg Cranberry
Lysine mg 0.039mg Cranberry
Methionine mg 0.003mg Cranberry
Phenylalanine mg 0.036mg Cranberry
Valine mg 0.045mg Cranberry
Histidine mg 0.018mg Cranberry
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.068g 0.008g Cranberry
Monounsaturated Fat 0.082g 0.018g Cherry
Polyunsaturated fat 0.09g 0.055g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cherry Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cherry
11
Cranberry
Mineral Summary Score
10
Cherry
6
Cranberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Cherry
3%
Cranberry
Carbohydrates
12%
Cherry
12%
Cranberry
Fats
1%
Cherry
1%
Cranberry

Comparison summary

Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 4.22g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Cherry
Cherry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients
  2. Cranberry - 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.