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Orange juice vs. Cranberry — In-Depth Nutrition Comparison

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What are the main differences between Orange juice and Cranberry?

  • Cranberry has less Vitamin C, and Vitamin B1 than Orange juice.
  • Orange juice's daily need coverage for Vitamin C is 32% higher.
  • Orange juice has 5 times more Vitamin B1 than Cranberry. Orange juice has 0.09mg of Vitamin B1, while Cranberry has 0.02mg.

We used Orange juice, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this comparison.

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 +136.4%
Contains more Iron +100%
Contains more Phosphorus +23.5%
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 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Calcium +136.4%
Contains more Iron +100%
Contains more Phosphorus +23.5%

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 +122.2%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +166.7%
Equal in Vitamin B3 - 0.4
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 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +122.2%
Contains more Vitamin C +138.1%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +166.7%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75%
Contains more Other +100%
Contains more Fats +150%
Contains more Carbs +17.3%
Equal in Water - 86.7
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: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +75%
Contains more Other +100%
Contains more Fats +150%
Contains more Carbs +17.3%
Equal in Water - 86.7

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Cranberry Opinion
Net carbs 10.2g 12.2g Cranberry
Protein 0.7g 0.4g Orange juice
Fats 0.2g 0.5g Cranberry
Carbs 10.4g 12.2g Cranberry
Calories 45kcal 55kcal Cranberry
Sugar 8.4g Cranberry
Fiber 0.2g Orange juice
Calcium 11mg 26mg Cranberry
Iron 0.2mg 0.4mg Cranberry
Magnesium 11mg Orange juice
Phosphorus 17mg 21mg Cranberry
Potassium 200mg Orange juice
Sodium 1mg Cranberry
Zinc 0.05mg Orange juice
Copper 0.044mg Orange juice
Manganese 0.014mg Orange juice
Selenium 0.1µg Orange juice
Vitamin A 200IU 90IU Orange juice
Vitamin A RAE 10µg Orange juice
Vitamin E 0.04mg Orange juice
Vitamin C 50mg 21mg Orange juice
Vitamin B1 0.09mg 0.02mg Orange juice
Vitamin B2 0.03mg 0.08mg Cranberry
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.19mg Orange juice
Vitamin B6 0.04mg Orange juice
Folate 30µg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g Cranberry
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice

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

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
9%
Cranberry
Minerals Daily Need Coverage Score
6%
Orange juice
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 8.4g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 5)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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/169805/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.