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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.

Infographic

Coconut milk vs Cranberries infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
12% 87%
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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
10% 22% 68%
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.
Coconut milk Cranberries
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Cranberries 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?

ok
ok
is better in case of low diet
Coconut milk Cranberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Coconut milk
10%
Cranberries
Minerals Daily Need Coverage Score
42%
Coconut milk
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 21.132g)
Which food is lower in glycemic index?
Cranberries
Cranberries is lower in glycemic index (difference - 52)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $4)
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Coconut milk
Coconut milk is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.