Coconut vs. Cranberries — In-Depth Nutrition Comparison
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Important differences between Coconut and Cranberries
- Coconut has more Manganese, Copper, Iron, Fiber, Selenium, Phosphorus, Zinc, and Potassium, however, Cranberries has more Vitamin C.
- Coconut's daily need coverage for Saturated Fat is 148% more.
- Coconut has 101 times more Selenium than Cranberries. Coconut has 10.1µg of Selenium, while Cranberries have 0.1µg.
- Cranberries are lower in Saturated Fat.
The food varieties used in the comparison are Nuts, coconut meat, raw and Cranberries, raw.
Infographic
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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 | +433.3% |
| Contains more CalciumCalcium | +75% |
| Contains more PotassiumPotassium | +345% |
| Contains more IronIron | +956.5% |
| Contains more CopperCopper | +676.8% |
| Contains more ZincZinc | +1122.2% |
| Contains more PhosphorusPhosphorus | +927.3% |
| Contains more ManganeseManganese | +461.8% |
| Contains more SeleniumSelenium | +10000% |
| Contains less SodiumSodium | -90% |
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 | +450% |
| Contains more Vitamin B3Vitamin B3 | +434.7% |
| Contains more FolateFolate | +2500% |
| Contains more CholineCholine | +120% |
| Contains more Vitamin CVitamin C | +324.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin KVitamin K | +2400% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +623.9% |
| Contains more FatsFats | +25661.5% |
| Contains more CarbsCarbs | +27.2% |
| Contains more OtherOther | +700% |
| Contains more WaterWater | +85.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
29.698 g
Monounsaturated Fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 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 | +7816.7% |
| Contains more Poly. FatPolyunsaturated fat | +565.5% |
| 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 Sugar |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 46kcal |
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| Protein | 3.33g | 0.46g |
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| Fats | 33.49g | 0.13g |
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| Vitamin C | 3.3mg | 14mg |
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| Net carbs | 6.23g | 8.37g |
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| Carbs | 15.23g | 11.97g |
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| Magnesium | 32mg | 6mg |
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| Calcium | 14mg | 8mg |
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| Potassium | 356mg | 80mg |
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| Iron | 2.43mg | 0.23mg |
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| Sugar | 6.23g | 4.27g |
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| Fiber | 9g | 3.6g |
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| Copper | 0.435mg | 0.056mg |
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| Zinc | 1.1mg | 0.09mg |
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| Phosphorus | 113mg | 11mg |
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| Sodium | 20mg | 2mg |
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| Vitamin A | 0IU | 63IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.24mg | 1.32mg |
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| Manganese | 1.5mg | 0.267mg |
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| Selenium | 10.1µg | 0.1µg |
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| Vitamin B1 | 0.066mg | 0.012mg |
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| Vitamin B2 | 0.02mg | 0.02mg | |
| Vitamin B3 | 0.54mg | 0.101mg |
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| Vitamin B5 | 0.3mg | 0.295mg |
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| Vitamin B6 | 0.054mg | 0.057mg |
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| Vitamin K | 0.2µg | 5µg |
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| Folate | 26µg | 1µg |
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| Choline | 12.1mg | 5.5mg |
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| Saturated Fat | 29.698g | 0.008g |
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| Monounsaturated Fat | 1.425g | 0.018g |
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| Polyunsaturated fat | 0.366g | 0.055g |
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| Tryptophan | 0.039mg | 0.003mg |
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| Threonine | 0.121mg | 0.028mg |
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| Isoleucine | 0.131mg | 0.033mg |
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| Leucine | 0.247mg | 0.053mg |
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| Lysine | 0.147mg | 0.039mg |
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| Methionine | 0.062mg | 0.003mg |
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| Phenylalanine | 0.169mg | 0.036mg |
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| Valine | 0.202mg | 0.045mg |
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| Histidine | 0.077mg | 0.018mg |
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| Fructose | 0.67g |
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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
8%
10%
Minerals Daily Need Coverage Score
63%
8%
Comparison summary
Which food is lower in Sugar?
Cranberries is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Cranberries is lower in Saturated Fat (difference - 29.69g)
Which food is lower in glycemic index?
Cranberries is lower in glycemic index (difference - 14)
Which food is cheaper?
Cranberries is cheaper (difference - $2.6)
Which food is richer in minerals?
Coconut 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.