Brown Rice vs Dried Cranberries
Side-by-side macro comparison. Brown Rice vs Dried Cranberries per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Brown Rice | Dried Cranberries | Difference |
|---|---|---|---|
| Calories | 112 cal | 123 cal | -9% Brown |
| Protein | 2.6g | 0g | 0% Brown |
| Carbs | 24g | 33g | -27% Brown |
| Fat | 0.9g | 0.5g | +80% Brown |
Differences shown relative to Brown Rice. Positive = Brown Rice has more.
Quick Take
Brown Rice delivers 112 calories per serving with 2.6g protein, 24g carbs, and 0.9g fat. Dried Cranberries delivers 123 calories with 0g protein, 33g carbs, and 0.5g fat. The most meaningful difference: they're within 11 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Brown Rice gives you 11 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Brown Rice delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Dried Cranberries brings 123 calories — useful when you're chasing a surplus and struggling to eat enough. Brown Rice delivers 2.6g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Brown Rice fits cleanly into keto with only 24g carbs. Dried Cranberries at 33g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Brown Rice or Dried Cranberries?
Brown Rice has more protein: 2.6g vs 0g per serving. That's a difference of 2.6g.
Which has fewer calories, Brown Rice or Dried Cranberries?
Brown Rice has 112 calories per serving vs 123 calories in Dried Cranberries — a difference of 11 calories.
Is Brown Rice or Dried Cranberries better for keto?
Brown Rice is the better keto choice at 24g carbs per serving vs 33g carbs in Dried Cranberries.
Is Brown Rice or Dried Cranberries better for weight loss?
For weight loss, Brown Rice gives you more calorie flexibility (11 cal less per serving). For preserving muscle during a deficit, Brown Rice delivers more protein per calorie. Most people on cuts benefit from Brown Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Brown Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Brown Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Brown Rice
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Brown Rice and Dried Cranberries stack up:
Full Brown Rice guide • Full Dried Cranberries guide • All comparisons