Cranberries vs. Coconut — In-Depth Nutrition Comparison
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Important differences between cranberries and coconut
- Cranberries have more vitamin C; however, coconut has more manganese, copper, iron, fiber, selenium, phosphorus, zinc, and potassium.
- Coconut's daily need coverage for saturated fat is 148% more.
- Cranberries have 4 times more vitamin C than coconut. Cranberries have 14mg of vitamin C, while coconut has 3.3mg.
- Cranberries are lower in saturated fat.
- Coconut has a higher glycemic index than cranberries.
The food varieties used in the comparison are Cranberries, raw and Nuts, coconut meat, 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 less SodiumSodium | -90% |
| 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% |
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 CVitamin C | +324.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin KVitamin K | +2400% |
| Contains more Vitamin B1Vitamin B1 | +450% |
| Contains more Vitamin B3Vitamin B3 | +434.7% |
| Contains more FolateFolate | +2500% |
| Contains more CholineCholine | +120% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +85.8% |
| Contains more ProteinProtein | +623.9% |
| Contains more FatsFats | +25661.5% |
| Contains more CarbsCarbs | +27.2% |
| Contains more OtherOther | +700% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
Saturated fat:
Sat. Fat
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +7816.7% |
| Contains more Poly. FatPolyunsaturated fat | +565.5% |
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 | |
|
DV% diff. |
| Saturated fat | 0.008g | 29.698g | 135% |
| Manganese | 0.267mg | 1.5mg | 54% |
| Fats | 0.13g | 33.49g | 51% |
| Copper | 0.056mg | 0.435mg | 42% |
| Iron | 0.23mg | 2.43mg | 28% |
| Fiber | 3.6g | 9g | 22% |
| Selenium | 0.1µg | 10.1µg | 18% |
| Calories | 46kcal | 354kcal | 15% |
| Phosphorus | 11mg | 113mg | 15% |
| Vitamin C | 14mg | 3.3mg | 12% |
| Zinc | 0.09mg | 1.1mg | 9% |
| Potassium | 80mg | 356mg | 8% |
| Vitamin E | 1.32mg | 0.24mg | 7% |
| Folate | 1µg | 26µg | 6% |
| Magnesium | 6mg | 32mg | 6% |
| Protein | 0.46g | 3.33g | 6% |
| Vitamin B1 | 0.012mg | 0.066mg | 5% |
| Monounsaturated fat | 0.018g | 1.425g | 4% |
| Vitamin K | 5µg | 0.2µg | 4% |
| Vitamin B3 | 0.101mg | 0.54mg | 3% |
| Polyunsaturated fat | 0.055g | 0.366g | 2% |
| Sodium | 2mg | 20mg | 1% |
| Choline | 5.5mg | 12.1mg | 1% |
| Carbs | 11.97g | 15.23g | 1% |
| Fructose | 0.67g | 1% | |
| Calcium | 8mg | 14mg | 1% |
| Net carbs | 8.37g | 6.23g | N/A |
| Sugar | 4.27g | 6.23g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.02mg | 0.02mg | 0% |
| Vitamin B5 | 0.295mg | 0.3mg | 0% |
| Vitamin B6 | 0.057mg | 0.054mg | 0% |
| Tryptophan | 0.003mg | 0.039mg | 0% |
| Threonine | 0.028mg | 0.121mg | 0% |
| Isoleucine | 0.033mg | 0.131mg | 0% |
| Leucine | 0.053mg | 0.247mg | 0% |
| Lysine | 0.039mg | 0.147mg | 0% |
| Methionine | 0.003mg | 0.062mg | 0% |
| Phenylalanine | 0.036mg | 0.169mg | 0% |
| Valine | 0.045mg | 0.202mg | 0% |
| Histidine | 0.018mg | 0.077mg | 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
10%
8%
Minerals Daily Need Coverage Score
8%
63%
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.