USDA-derived comparison
Dried Cranberries vs Olives
Dried Cranberries leads for Vitamin E and Fiber; Olives answers with Iron and Calcium.
Who each is for: Choose dried Cranberries for vitamin E and fiber. Choose olives for iron and calcium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Dried Cranberries
Typical serving: a small handful (30g)
5/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Dried Cranberries | Olives |
|---|---|---|
| Calories | 308 kcal | 116 kcal |
| Protein | 0 g | 1 g |
| Carbs | 83 g | 6 g |
| Fat | 1 g | 11 g |
| Fiber | 5 g | 2 g |
| Sat fat | 0 g | 2 g |
| Sodium | 5 mg | 735 mg |
| Potassium | 49 mg | 8 mg |
| Calcium | 9 mg | 88 mg |
| Iron | 0.4 mg | 6.3 mg |
| Magnesium | 4 mg | 4 mg |
| Zinc | 0.1 mg | 0.2 mg |
| Vitamin C | 0 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 0 µg | 0 µg |
Servings differ: a small handful of dried cranberries is about 30g, 5 olives of olives about 22g. Scale accordingly before deciding anything on the 100g basis alone.
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