Corn Flakes vs Dried Cranberries
Side-by-side macro comparison. Corn Flakes vs Dried Cranberries per their standard serving sizes.
Dried Cranberries
per 1/4 cup (40g)
Macro Comparison Table
| Macro | Corn Flakes | Dried Cranberries | Difference |
|---|---|---|---|
| Calories | 100 cal | 123 cal | -19% Corn |
| Protein | 2g | 0g | 0% Corn |
| Carbs | 24g | 33g | -27% Corn |
| Fat | 0g | 0.5g | -100% Corn |
Differences shown relative to Corn Flakes. Positive = Corn Flakes has more.
Quick Take
Corn Flakes delivers 100 calories per serving with 2g protein, 24g carbs, and 0g fat. Dried Cranberries delivers 123 calories with 0g protein, 33g carbs, and 0.5g fat. The most meaningful difference: they're within 23 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, Corn Flakes gives you 23 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), Corn Flakes 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. Corn Flakes delivers 2g 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
Corn Flakes 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, Corn Flakes or Dried Cranberries?
Corn Flakes has more protein: 2g vs 0g per serving. That's a difference of 2g.
Which has fewer calories, Corn Flakes or Dried Cranberries?
Corn Flakes has 100 calories per serving vs 123 calories in Dried Cranberries — a difference of 23 calories.
Is Corn Flakes or Dried Cranberries better for keto?
Corn Flakes is the better keto choice at 24g carbs per serving vs 33g carbs in Dried Cranberries.
Is Corn Flakes or Dried Cranberries better for weight loss?
For weight loss, Corn Flakes gives you more calorie flexibility (23 cal less per serving). For preserving muscle during a deficit, Corn Flakes delivers more protein per calorie. Most people on cuts benefit from Corn Flakes.
Which Is Better for Your Goal?
🔥 Weight Loss
Corn Flakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Corn Flakes
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Corn Flakes
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:
→ Calculate My Macros (Free)Related Comparisons
Other ways Corn Flakes and Dried Cranberries stack up:
Full Corn Flakes guide • Full Dried Cranberries guide • All comparisons