Coconut milk vs. Cranberries — In-Depth Nutrition Comparison
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A recap on differences between coconut milk and cranberries
- Coconut milk is higher in manganese, copper, iron, phosphorus, selenium, and magnesium, yet cranberries are higher in vitamin C, vitamin E, and fiber.
- Coconut milk covers your daily saturated fat needs 106% more than cranberries.
- Coconut milk contains 62 times more selenium than cranberries. While coconut milk contains 6.2µg of selenium, cranberries contain only 0.1µg.
- The amount of saturated fat in cranberries is lower.
- The glycemic index of cranberries is lower.
Food varieties used in this article are Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Cranberries, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +516.7% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +228.8% |
| Contains more IronIron | +613% |
| Contains more CopperCopper | +375% |
| Contains more ZincZinc | +644.4% |
| Contains more PhosphorusPhosphorus | +809.1% |
| Contains more ManganeseManganese | +243.1% |
| Contains more SeleniumSelenium | +6100% |
| Contains less SodiumSodium | -86.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +652.5% |
| Contains more FolateFolate | +1500% |
| Contains more CholineCholine | +54.5% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +780% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +72.7% |
| Contains more Vitamin KVitamin K | +4900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +397.8% |
| Contains more FatsFats | +18238.5% |
| Contains more OtherOther | +491.7% |
| Contains more CarbsCarbs | +116.1% |
| Contains more WaterWater | +29.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +5533.3% |
| Contains more Poly. FatPolyunsaturated fat | +374.5% |
| Contains less Sat. FatSaturated fat | -100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 21.14g | 0.008g | 96% |
| Fats | 23.84g | 0.13g | 36% |
| Manganese | 0.916mg | 0.267mg | 28% |
| Copper | 0.266mg | 0.056mg | 23% |
| Iron | 1.64mg | 0.23mg | 18% |
| Phosphorus | 100mg | 11mg | 13% |
| Vitamin C | 2.8mg | 14mg | 12% |
| Selenium | 6.2µg | 0.1µg | 11% |
| Calories | 230kcal | 46kcal | 9% |
| Vitamin E | 0.15mg | 1.32mg | 8% |
| Magnesium | 37mg | 6mg | 7% |
| Fiber | 2.2g | 3.6g | 6% |
| Potassium | 263mg | 80mg | 5% |
| Zinc | 0.67mg | 0.09mg | 5% |
| Vitamin K | 0.1µg | 5µg | 4% |
| Folate | 16µg | 1µg | 4% |
| Protein | 2.29g | 0.46g | 4% |
| Vitamin B3 | 0.76mg | 0.101mg | 4% |
| Monounsaturated fat | 1.014g | 0.018g | 2% |
| Carbs | 5.54g | 11.97g | 2% |
| Vitamin B2 | 0mg | 0.02mg | 2% |
| Vitamin B5 | 0.183mg | 0.295mg | 2% |
| Vitamin B6 | 0.033mg | 0.057mg | 2% |
| Choline | 8.5mg | 5.5mg | 1% |
| Polyunsaturated fat | 0.261g | 0.055g | 1% |
| Vitamin B1 | 0.026mg | 0.012mg | 1% |
| Sodium | 15mg | 2mg | 1% |
| Calcium | 16mg | 8mg | 1% |
| Fructose | 0.67g | 1% | |
| Net carbs | 3.34g | 8.37g | N/A |
| Sugar | 3.34g | 4.27g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.027mg | 0.003mg | 0% |
| Threonine | 0.083mg | 0.028mg | 0% |
| Isoleucine | 0.09mg | 0.033mg | 0% |
| Leucine | 0.17mg | 0.053mg | 0% |
| Lysine | 0.101mg | 0.039mg | 0% |
| Methionine | 0.043mg | 0.003mg | 0% |
| Phenylalanine | 0.116mg | 0.036mg | 0% |
| Valine | 0.139mg | 0.045mg | 0% |
| Histidine | 0.053mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
10%
Minerals Daily Need Coverage Score
42%
8%
Comparison summary
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Cranberries is lower in Saturated fat (difference - 21.132g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 52)
Which food is cheaper?
Cranberries is cheaper (difference - $4)
Which food is lower in Sugar?
Coconut milk is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.