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  6. Coconut vs. Cranberry sauce

Coconut vs. Cranberry sauce — In-Depth Nutrition Comparison

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A recap on the differences between coconut and cranberry sauce

  • Cranberry sauce has less manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium.
  • Coconut covers your daily saturated fat needs 148% more than cranberry sauce.
  • Cranberry sauce contains 37 times less zinc than coconut. Coconut contains 1.1mg of zinc, while cranberry sauce contains 0.03mg.
  • Cranberry sauce has less saturated fat.

Food varieties used in this article are Nuts, coconut meat, raw and Cranberry sauce, canned, sweetened.

Infographic

Coconut vs Cranberry sauce 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 1.4% 0.9% 2.5% 15% 8.7% 0.82% 1.7% 0.65% 9.5% 2.2%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +1171.4%
Contains more IronIron +492.7%
Contains more CopperCopper +1573.1%
Contains more ZincZinc +3566.7%
Contains more PhosphorusPhosphorus +2725%
Contains more ManganeseManganese +1954.8%
Contains more SeleniumSelenium +2425%
Contains less SodiumSodium -75%

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 3.3% 0.67% 19% 0% 3.8% 4.8% 1.9% 0% 3.2% 0% 3.5% 0.75% 2.1%
Contains more Vitamin CVitamin C +230%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +285.7%
Contains more FolateFolate +2500%
Contains more CholineCholine +218.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +287.5%
Contains more Vitamin KVitamin K +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.021mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Cranberry sauce DV% diff.
Saturated fat 29.698g 0.007g 135%
Manganese 1.5mg 0.073mg 62%
Fats 33.49g 0.15g 51%
Copper 0.435mg 0.026mg 45%
Fiber 9g 1.1g 32%
Iron 2.43mg 0.41mg 25%
Selenium 10.1µg 0.4µg 18%
Phosphorus 113mg 4mg 16%
Fructose 9.75g 12%
Zinc 1.1mg 0.03mg 10%
Calories 354kcal 159kcal 10%
Potassium 356mg 28mg 10%
Carbs 15.23g 40.4g 8%
Magnesium 32mg 2mg 7%
Folate 26µg 1µg 6%
Vitamin B5 0.3mg 6%
Protein 3.33g 0.9g 5%
Vitamin E 0.24mg 0.93mg 5%
Monounsaturated fat 1.425g 0.007g 4%
Vitamin B1 0.066mg 0.015mg 4%
Vitamin C 3.3mg 1mg 3%
Vitamin B3 0.54mg 0.1mg 3%
Vitamin B6 0.054mg 0.014mg 3%
Polyunsaturated fat 0.366g 0.031g 2%
Choline 12.1mg 3.8mg 2%
Calcium 14mg 3mg 1%
Vitamin K 0.2µg 1.4µg 1%
Sodium 20mg 5mg 1%
Net carbs 6.23g 39.3g N/A
Sugar 6.23g 31.75g N/A
Vitamin A 0µg 2µg 0%
Vitamin B2 0.02mg 0.021mg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 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
40% 58%
Protein: 0.9 g
Fats: 0.15 g
Carbs: 40.4 g
Water: 58.45 g
Other: 0.1 g
Contains more ProteinProtein +270%
Contains more FatsFats +22226.7%
Contains more OtherOther +860%
Contains more CarbsCarbs +165.3%
Contains more WaterWater +24.4%

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
16% 16% 69%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +20257.1%
Contains more Poly. FatPolyunsaturated fat +1080.6%
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. Cranberry sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173961/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.