Blueberries vs Cranberry: Calories & Nutrition Showdown



Blueberries - calories, kcal, weight, nutrition
Blueberries - calories, kcal, weight, nutrition

Blueberries vs Cranberries
Nutrition Facts

Blueberries
Serving size:
  change
handful (55g)tablespoon (12g)cup (190g)half cup (95g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 25

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Cranberries
Serving size:
  change
handful (40g)tablespoon (12g)teaspoon (3g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 45

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Blueberries vs Cranberries 100g Compare


per 100gBlueberriesCranberry
Calories57 46
Carbohydrates14.49 g12.2 g
Fat0.33 g0.13 g
Dietary fiber2.4 g4.6 g
Protein0.74 g0.4 g
Calcium6 mg8 mg
Iron0.28 mg0.25 mg
Magnessium6 mg6 mg
Potassium77 mg85 mg
Sodium1 mg2 mg
Zink0.16 mg0.1 mg
Vitaminium A54 µg60 µg
Vitaminium B2 (riboflavin)0.041 mg0.02 mg
Vitaminium B3 (Niacin)0.418 mg0.101 mg
Vitaminium B50.124 mg0.295 mg
Vitaminium B60.052 mg0.057 mg
Vitaminium B9 (Folic acid)6 mg1 mg
Vitaminium C9.7 mg13.3 mg
Vitaminium E0.57 mg1.2 mg
Vitaminium K19.3 µg5.1 µg
Beta karoten32 mg36 mg

Exploring the Nutritional Landscape of Blueberries and Cranberries

Blueberries and cranberries, both hailed for their vibrant colors and health benefits, have long been staples in diets around the world. While they share a family tree, these berries are distinct in flavor, nutritional profiles, and health benefits. Let's delve into the fascinating world of blueberries and cranberries, uncovering the unique attributes that make each of them superfoods in their own right.

A Closer Look at Blueberries

Blueberries, with their deep blue hue, are not only a feast for the eyes but also for the body. They are renowned for their high antioxidant content, particularly anthocyanins, which are responsible for their color and health-promoting properties. With 57 calories per 100 grams, blueberries offer a sweet yet low-calorie treat. They are rich in vitamins and minerals, including vitamin C, vitamin K, and manganese, making them an excellent choice for boosting heart health and improving brain function.

The Unique Qualities of Cranberries

Cranberries, on the other hand, are often celebrated for their role in preventing urinary tract infections. These tart berries contain unique compounds called proanthocyanidins, which prevent bacteria from adhering to the urinary tract walls. With only 46 calories per 100 grams, cranberries are a low-calorie powerhouse packed with vitamin C, vitamin E, and fiber. Their distinct tartness adds a flavorful punch to dishes, while their nutritional profile supports overall health.

Comparing the Nutritional Profiles

When comparing blueberries and cranberries, it's clear that both berries bring their own set of nutritional benefits to the table. Blueberries have a higher energy value and are a better source of vitamin K and manganese, while cranberries boast a lower calorie count and a higher fiber content, which is beneficial for digestive health. Both berries have a low glycemic index, with blueberries at 25 and cranberries at 45, making them suitable for those monitoring blood sugar levels.

In terms of micronutrients, cranberries edge out blueberries slightly with higher levels of vitamin E and vitamin C, both essential for immune function and skin health. However, blueberries offer a broader range of vitamins, including vitamin B6, vitamin B3 (niacin), and beta-carotene, which the body converts into vitamin A.

So, Which Berry Reigns Supreme?

The battle between blueberries and cranberries isn't about declaring a winner but rather appreciating the unique qualities each berry brings to our diets. Whether you're seeking to boost your antioxidant intake, improve your heart health, or support your immune system, incorporating both berries into your diet can offer a range of benefits.

In conclusion, while the choice between blueberries and cranberries might come down to personal taste preferences or specific dietary needs, it's clear that both berries are nutritional powerhouses worthy of inclusion in your diet. By enjoying a variety of fruits, including these remarkable berries, you can take advantage of the diverse range of nutrients and health benefits they offer.

Blueberries 100g

57kcal

Calories source

  • 91% CARBS.
  • 5% PROTEIN
  • 5% FAT

Cranberry 100g

46kcal

Calories source

  • 95% CARBS
  • 3% PROTEIN
  • 2% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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