Blueberries vs Cranberry: Calories & Nutrition Showdown


Blueberries vs Cranberries
Nutrition Facts
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Blueberries vs Cranberries 100g Compare
per 100g | Blueberries | Cranberry |
---|---|---|
Calories | 57 | 46 |
Carbohydrates | 14.49 g | 12.2 g |
Fat | 0.33 g | 0.13 g |
Dietary fiber | 2.4 g | 4.6 g |
Protein | 0.74 g | 0.4 g |
Calcium | 6 mg | 8 mg |
Iron | 0.28 mg | 0.25 mg |
Magnessium | 6 mg | 6 mg |
Potassium | 77 mg | 85 mg |
Sodium | 1 mg | 2 mg |
Zink | 0.16 mg | 0.1 mg |
Vitaminium A | 54 µg | 60 µg |
Vitaminium B2 (riboflavin) | 0.041 mg | 0.02 mg |
Vitaminium B3 (Niacin) | 0.418 mg | 0.101 mg |
Vitaminium B5 | 0.124 mg | 0.295 mg |
Vitaminium B6 | 0.052 mg | 0.057 mg |
Vitaminium B9 (Folic acid) | 6 mg | 1 mg |
Vitaminium C | 9.7 mg | 13.3 mg |
Vitaminium E | 0.57 mg | 1.2 mg |
Vitaminium K | 19.3 µg | 5.1 µg |
Beta karoten | 32 mg | 36 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
57kcalCalories source
- 91% CARBS.
- 5% PROTEIN
- 5% FAT
Cranberry 100g
46kcalCalories source
- 95% CARBS
- 3% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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