Cranberry vs. Coconut
Nutrition comparison of Cranberry and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and coconut:
- Both coconut and cranberry are high in dietary fiber.
- Coconut has more thiamin, niacin and folate.
- Coconut is a great source of iron.
- Coconut is an excellent source of potassium.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and cranberry has 87% less calories than coconut - coconut has 354 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is much heavier in carbs, much lighter in fat and similar to coconut for protein. Cranberry has a macronutrient ratio of 4:95:2 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 95% | 16% |
| Fat | 2% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and cranberry contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both coconut and cranberry are high in dietary fiber. Coconut has 150% more dietary fiber than cranberry - coconut has 9g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Coconut and cranberry contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and cranberry has 4.3g of sugar.
Protein
protein
Coconut has 624% more protein than cranberry - coconut has 3.3g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cranberry has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 324% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and coconut contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and cranberry contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Coconut and cranberry contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and cranberry has 5ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate. Both cranberry and coconut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cranberry | Coconut | |
|---|---|---|
| Thiamin | 0.012 MG | 0.066 MG |
| Riboflavin | 0.02 MG | 0.02 MG |
| Niacin | 0.101 MG | 0.54 MG |
| Pantothenic acid | 0.295 MG | 0.3 MG |
| Vitamin B6 | 0.057 MG | 0.054 MG |
| Folate | 1 UG | 26 UG |
Minerals
calcium
Coconut and cranberry contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Coconut is a great source of iron and it has 957% more iron than cranberry - coconut has 2.4mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Coconut is an excellent source of potassium and it has 345% more potassium than cranberry - coconut has 356mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than cranberry per 100 grams.
| Cranberry | Coconut | |
|---|---|---|
| linoleic acid | 0.033 G | 0.366 G |
| Total | 0.033 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cranberry g
()
|
Daily Values (%) |
Coconut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or cranberry contain more calories in 100 grams?Coconut is high in calories and cranberry has 90% less calories than coconut - coconut has 354 calories in 100g and cranberry has 46 calories.
Does coconut or cranberry have more carbohydrates?
By weight, coconut and cranberry contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and cranberry has 12g of carbohydrates.
Does coconut or cranberry contain more potassium?
Coconut is a rich source of potassium and it has 350% more potassium than cranberry - coconut has 356mg of potassium in 100 grams and cranberry has 80mg of potassium.