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Orange juice vs. Cranberry — In-Depth Nutrition Comparison

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The main differences between Orange juice and Cranberry

  • Orange juice is richer in Vitamin C, Folate, and Vitamin B1, yet Cranberry is richer in Fiber, Manganese, and Vitamin E .
  • Daily need coverage for Vitamin C from Orange juice is 40% higher.
  • Orange juice contains 30 times more Folate than Cranberry. Orange juice contains 30µg of Folate, while Cranberry contains 1µg.
  • Cranberry contains less Sugar.

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

Infographic

Orange juice vs Cranberry 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.
Contains more Calcium +37.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +54.5%
Contains more Potassium +150%
Contains less Sodium -50%
Contains more Iron +15%
Contains more Zinc +80%
Contains more Copper +27.3%
Contains more Manganese +1807.1%
Equal in Selenium - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Contains more Calcium +37.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +54.5%
Contains more Potassium +150%
Contains less Sodium -50%
Contains more Iron +15%
Contains more Zinc +80%
Contains more Copper +27.3%
Contains more Manganese +1807.1%
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.
:
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%
Contains more Vitamin E +3200%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +4900%
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%
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 +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%
Contains more Vitamin E +3200%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +42.5%
Contains more Vitamin K +4900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +52.2%
Contains more Fats +53.8%
Contains more Other +233.3%
Contains more Carbs +15.1%
Equal in Water - 87.32
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 Protein +52.2%
Contains more Fats +53.8%
Contains more Other +233.3%
Contains more Carbs +15.1%
Equal in Water - 87.32

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Cranberry
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
22%
Orange juice
11%
Cranberry
Minerals Daily Need Coverage Score
6%
Orange juice
8%
Cranberry

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.