Cranberry vs Raspberry: Calories & Nutrition Showdown


Cranberries vs Raspberry
Nutrition Facts
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Cranberries vs Raspberry 100g Compare
per 100g | Cranberry | Raspberry |
---|---|---|
Calories | 46 | 52 |
Carbohydrates | 12.2 g | 11.94 g |
Fat | 0.13 g | 0.65 g |
Dietary fiber | 4.6 g | 6.5 g |
Protein | 0.4 g | 1.2 g |
Calcium | 8 mg | 25 mg |
Iron | 0.25 mg | 0.69 mg |
Magnessium | 6 mg | 22 mg |
Potassium | 85 mg | 151 mg |
Sodium | 2 mg | 1 mg |
Zink | 0.1 mg | 0.42 mg |
Vitaminium A | 60 µg | 33 µg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.038 mg |
Vitaminium B3 (Niacin) | 0.101 mg | 0.598 mg |
Vitaminium B6 | 0.057 mg | 0.055 mg |
Vitaminium B9 (Folic acid) | 1 mg | 21 mg |
Vitaminium C | 13.3 mg | 26.2 mg |
Vitaminium E | 1.2 mg | 1.42 mg |
Vitaminium K | 5.1 µg | 7.8 µg |
Beta karoten | 36 mg | 16 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
46kcalCalories source
- 95% CARBS.
- 3% PROTEIN
- 2% FAT
Raspberry 100g
52kcalCalories source
- 82% CARBS
- 8% PROTEIN
- 10% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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