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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" chart 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 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" chart 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

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.
Orange juice Cranberry
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
Rich in minerals 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
Starch g g
Fructose g g
Sugar 8.4g g Cranberry
Fiber 0.2g g Orange juice
Calcium 11mg 26mg Cranberry
Iron 0.2mg 0.4mg Cranberry
Magnesium 11mg mg Orange juice
Phosphorus 17mg 21mg Cranberry
Potassium 200mg mg Orange juice
Sodium 1mg mg Cranberry
Zinc 0.05mg mg Orange juice
Copper 0.044mg mg Orange juice
Vitamin A 200IU 90IU Orange juice
Vitamin E 0.04mg mg Orange juice
Vitamin D 0IU IU Orange juice
Vitamin D 0µg µg 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 mg Orange juice
Vitamin B6 0.04mg mg Orange juice
Folate 30µg µg Orange juice
Vitamin B12 0µg µg Orange juice
Vitamin K 0.1µg µg Orange juice
Tryptophan 0.002mg mg Orange juice
Threonine 0.008mg mg Orange juice
Isoleucine 0.008mg mg Orange juice
Leucine 0.013mg mg Orange juice
Lysine 0.009mg mg Orange juice
Methionine 0.003mg mg Orange juice
Phenylalanine 0.009mg mg Orange juice
Valine 0.011mg mg Orange juice
Histidine 0.003mg mg Orange juice
Cholesterol 0mg mg Cranberry
Trans Fat 0g g Cranberry
Saturated Fat 0.024g g Cranberry
Monounsaturated Fat 0.036g g Orange juice
Polyunsaturated fat 0.04g g 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

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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
22
Orange juice
9
Cranberry
Mineral Summary Score
7
Orange juice
4
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
4%
Orange juice
2%
Cranberry
Carbohydrates
10%
Orange juice
12%
Cranberry
Fats
1%
Orange juice
2%
Cranberry

Comparison summary

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 ($)
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.

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.