Cranberry vs Raspberry: Calories & Nutrition Showdown



Cranberry - calories, kcal, weight, nutrition
Cranberry - calories, kcal, weight, nutrition

Cranberries vs Raspberry
Nutrition Facts

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.
Raspberry
Serving size:
  change
handful (60g)cup (123g)half cup (61.5g)single fruit (3g)
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%

* 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 vs Raspberry 100g Compare


per 100gCranberryRaspberry
Calories46 52
Carbohydrates12.2 g11.94 g
Fat0.13 g0.65 g
Dietary fiber4.6 g6.5 g
Protein0.4 g1.2 g
Calcium8 mg25 mg
Iron0.25 mg0.69 mg
Magnessium6 mg22 mg
Potassium85 mg151 mg
Sodium2 mg1 mg
Zink0.1 mg0.42 mg
Vitaminium A60 µg33 µg
Vitaminium B2 (riboflavin)0.02 mg0.038 mg
Vitaminium B3 (Niacin)0.101 mg0.598 mg
Vitaminium B60.057 mg0.055 mg
Vitaminium B9 (Folic acid)1 mg21 mg
Vitaminium C13.3 mg26.2 mg
Vitaminium E1.2 mg1.42 mg
Vitaminium K5.1 µg7.8 µg
Beta karoten36 mg16 mg

A Berry Interesting Comparison: Cranberries and Raspberries

Both cranberries and raspberries hold a special place in the world of fruits, not just for their distinctive flavors but also for their rich histories and cultural significance. Cranberries, with their tartness, have been a staple in traditional Native American diets, used both as a food source and a natural dye. Meanwhile, raspberries, known for their sweet and slightly tart flavor, have been enjoyed since the times of the ancient Greeks and Romans. Beyond their taste and historical uses, these berries are packed with nutrients, making them a favorite among health-conscious individuals.

Delving into the Nutritional Landscape

When comparing cranberries and raspberries, it's clear that both berries are nutritional powerhouses, yet they each have their own unique profiles. Let's explore how they stack up in terms of calories, carbohydrates, fiber, and more.

  • Calories: Cranberries come in slightly lower at 46 calories per 100 grams, compared to raspberries' 52 calories. This makes both berries a low-calorie option for those monitoring their intake.
  • Carbohydrates: Both berries are relatively low in carbs, with cranberries having 12.2 grams and raspberries close behind at 11.94 grams per 100 grams. This makes them suitable for low-carb diets.
  • Fiber: Raspberries take the lead in this category, offering a robust 6.5 grams of fiber per 100 grams, compared to cranberries' 4.6 grams. Fiber is crucial for digestive health and can aid in weight management.
  • Fat: Both berries are low in fat, but raspberries contain a slightly higher amount at 0.65 grams per 100 grams, compared to cranberries' 0.13 grams.
  • Protein: Raspberries again edge out cranberries with 1.2 grams of protein per 100 grams, offering a small but significant amount for a fruit.
  • Vitamins and Minerals: Raspberries offer more in terms of calcium, iron, magnesium, potassium, and vitamins such as vitamin C, E, and K. However, cranberries are not far behind and still contribute valuable nutrients to one's diet.

It's also worth noting that both berries have negligible amounts of cholesterol and are gluten-free, making them heart-healthy and suitable for those with gluten sensitivities or celiac disease.

Choosing Between Cranberries and Raspberries

The choice between cranberries and raspberries ultimately depends on personal taste preferences and nutritional needs. If you're looking for higher fiber content or a bit more protein, raspberries might be the way to go. On the other hand, if you prefer a lower calorie option and enjoy a tart flavor, cranberries could be more appealing.

Regardless of your choice, incorporating either of these berries into your diet can contribute to a healthy eating pattern. Both can be enjoyed fresh, dried, or frozen, and they make excellent additions to a variety of dishes, from salads and smoothies to yogurts and desserts.

Final Thoughts

In the grand scheme of things, both cranberries and raspberries offer impressive nutritional benefits with minimal differences between them. Whether you lean towards the tartness of cranberries or the sweet and slightly tart flavor of raspberries, you can rest assured that you're making a healthy choice. So, why not include both in your diet and reap the diverse range of vitamins, minerals, and antioxidants they have to offer?

Cranberry 100g

46kcal

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 2% FAT

Raspberry 100g

52kcal

Calories source

  • 82% CARBS
  • 8% PROTEIN
  • 10% 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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