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  6. Coconut vs. Cranberries

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 have 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.
  • Coconut has a higher glycemic index than cranberries.

The food varieties used in the comparison are Nuts, coconut meat, raw and Cranberries, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +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
~equal in Vitamin B2 ~0.02mg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B6 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cranberries DV% diff.
Saturated fat 29.698g 0.008g 135%
Manganese 1.5mg 0.267mg 54%
Fats 33.49g 0.13g 51%
Copper 0.435mg 0.056mg 42%
Iron 2.43mg 0.23mg 28%
Fiber 9g 3.6g 22%
Selenium 10.1µg 0.1µg 18%
Calories 354kcal 46kcal 15%
Phosphorus 113mg 11mg 15%
Vitamin C 3.3mg 14mg 12%
Zinc 1.1mg 0.09mg 9%
Potassium 356mg 80mg 8%
Vitamin E 0.24mg 1.32mg 7%
Folate 26µg 1µg 6%
Magnesium 32mg 6mg 6%
Protein 3.33g 0.46g 6%
Vitamin B1 0.066mg 0.012mg 5%
Monounsaturated fat 1.425g 0.018g 4%
Vitamin K 0.2µg 5µg 4%
Vitamin B3 0.54mg 0.101mg 3%
Polyunsaturated fat 0.366g 0.055g 2%
Sodium 20mg 2mg 1%
Choline 12.1mg 5.5mg 1%
Carbs 15.23g 11.97g 1%
Fructose 0.67g 1%
Calcium 14mg 8mg 1%
Net carbs 6.23g 8.37g N/A
Sugar 6.23g 4.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B5 0.3mg 0.295mg 0%
Vitamin B6 0.054mg 0.057mg 0%
Tryptophan 0.039mg 0.003mg 0%
Threonine 0.121mg 0.028mg 0%
Isoleucine 0.131mg 0.033mg 0%
Leucine 0.247mg 0.053mg 0%
Lysine 0.147mg 0.039mg 0%
Methionine 0.062mg 0.003mg 0%
Phenylalanine 0.169mg 0.036mg 0%
Valine 0.202mg 0.045mg 0%
Histidine 0.077mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +7816.7%
Contains more Poly. FatPolyunsaturated fat +565.5%
Contains less Sat. FatSaturated fat -100%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.