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  6. Cranberry juice, unsweetened vs. Cranberries

Cranberry juice, unsweetened vs. Cranberries — In-Depth Nutrition Comparison

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Significant differences between cranberry juice, unsweetened and cranberries

  • The amount of fiber and vitamin C in cranberries is higher than in cranberry juice, unsweetened.
  • Cranberries cover your daily fiber needs 14% more than cranberry juice, unsweetened.
  • Cranberries have 3 times less sugar than cranberry juice, unsweetened. Cranberry juice, unsweetened has 12.1g of sugar, while cranberries have 4.27g.

Specific food types used in this comparison are Cranberry juice, unsweetened and Cranberries, raw.

Infographic

Cranberry juice, unsweetened 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 4.3% 2.4% 6.8% 9.4% 18% 2.7% 5.6% 0.26% 0% 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 PhosphorusPhosphorus +18.2%
~equal in Magnesium ~6mg
~equal in Calcium ~8mg
~equal in Potassium ~80mg
~equal in Iron ~0.23mg
~equal in Copper ~0.056mg
~equal in Zinc ~0.09mg
~equal in Sodium ~2mg
~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 31% 0.67% 24% 0% 2.3% 4.2% 1.7% 0% 12% 0% 13% 0.75% 1.8%
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 CVitamin C +50.5%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +11%
Contains more CholineCholine +66.7%
~equal in Vitamin E ~1.32mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~5µg
~equal in Folate ~1µg

All nutrients comparison - raw data values

Nutrient Cranberry juice, unsweetened Cranberries DV% diff.
Fiber 0.1g 3.6g 14%
Manganese 0.267mg 12%
Vitamin B5 0.295mg 6%
Vitamin C 9.3mg 14mg 5%
Fructose 0.67g 1%
Vitamin E 1.2mg 1.32mg 1%
Calories 46kcal 46kcal 0%
Protein 0.39g 0.46g 0%
Fats 0.13g 0.13g 0%
Carbs 12.2g 11.97g 0%
Net carbs 12.1g 8.37g N/A
Magnesium 6mg 6mg 0%
Calcium 8mg 8mg 0%
Potassium 77mg 80mg 0%
Iron 0.25mg 0.23mg 0%
Sugar 12.1g 4.27g N/A
Copper 0.055mg 0.056mg 0%
Zinc 0.1mg 0.09mg 0%
Phosphorus 13mg 11mg 0%
Sodium 2mg 2mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.1µg 0.1µg 0%
Vitamin B1 0.009mg 0.012mg 0%
Vitamin B2 0.018mg 0.02mg 0%
Vitamin B3 0.091mg 0.101mg 0%
Vitamin B6 0.052mg 0.057mg 0%
Vitamin K 5.1µg 5µg 0%
Folate 1µg 1µg 0%
Choline 3.3mg 5.5mg 0%
Saturated fat 0.01g 0.008g 0%
Monounsaturated fat 0.023g 0.018g 0%
Polyunsaturated fat 0.07g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.39 g
Fats: 0.13 g
Carbs: 12.2 g
Water: 87.13 g
Other: 0.15 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 +25%
Contains more ProteinProtein +17.9%
~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
10% 22% 68%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.07 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 more Mono. FatMonounsaturated fat +27.8%
Contains more Poly. FatPolyunsaturated fat +27.3%
Contains less Sat. FatSaturated fat -20%

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 juice, unsweetened - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168117/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.