Cranberries vs. Coconut milk — In-Depth Nutrition Comparison
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A recap on differences between cranberries and coconut milk
- Cranberries are higher in vitamin C, vitamin E, and fiber, yet coconut milk is higher in manganese, copper, iron, phosphorus, selenium, and magnesium.
- Coconut milk covers your daily saturated fat needs 106% more than cranberries.
- Cranberries contain 9 times more vitamin E than coconut milk. While cranberries contain 1.32mg of vitamin E, coconut milk contains only 0.15mg.
- The amount of saturated fat in cranberries is lower.
- The glycemic index of cranberries is lower.
Food varieties used in this article are Cranberries, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).
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 | -86.7% |
| 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% |
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 | +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% |
| Contains more Vitamin B1Vitamin B1 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +652.5% |
| Contains more FolateFolate | +1500% |
| Contains more CholineCholine | +54.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.008g | 21.14g | 96% |
| Fats | 0.13g | 23.84g | 36% |
| Manganese | 0.267mg | 0.916mg | 28% |
| Copper | 0.056mg | 0.266mg | 23% |
| Iron | 0.23mg | 1.64mg | 18% |
| Phosphorus | 11mg | 100mg | 13% |
| Vitamin C | 14mg | 2.8mg | 12% |
| Selenium | 0.1µg | 6.2µg | 11% |
| Calories | 46kcal | 230kcal | 9% |
| Vitamin E | 1.32mg | 0.15mg | 8% |
| Magnesium | 6mg | 37mg | 7% |
| Fiber | 3.6g | 2.2g | 6% |
| Potassium | 80mg | 263mg | 5% |
| Zinc | 0.09mg | 0.67mg | 5% |
| Vitamin K | 5µg | 0.1µg | 4% |
| Folate | 1µg | 16µg | 4% |
| Protein | 0.46g | 2.29g | 4% |
| Vitamin B3 | 0.101mg | 0.76mg | 4% |
| Monounsaturated fat | 0.018g | 1.014g | 2% |
| Carbs | 11.97g | 5.54g | 2% |
| Vitamin B2 | 0.02mg | 0mg | 2% |
| Vitamin B5 | 0.295mg | 0.183mg | 2% |
| Vitamin B6 | 0.057mg | 0.033mg | 2% |
| Choline | 5.5mg | 8.5mg | 1% |
| Polyunsaturated fat | 0.055g | 0.261g | 1% |
| Vitamin B1 | 0.012mg | 0.026mg | 1% |
| Sodium | 2mg | 15mg | 1% |
| Calcium | 8mg | 16mg | 1% |
| Fructose | 0.67g | 1% | |
| Net carbs | 8.37g | 3.34g | N/A |
| Sugar | 4.27g | 3.34g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.003mg | 0.027mg | 0% |
| Threonine | 0.028mg | 0.083mg | 0% |
| Isoleucine | 0.033mg | 0.09mg | 0% |
| Leucine | 0.053mg | 0.17mg | 0% |
| Lysine | 0.039mg | 0.101mg | 0% |
| Methionine | 0.003mg | 0.043mg | 0% |
| Phenylalanine | 0.036mg | 0.116mg | 0% |
| Valine | 0.045mg | 0.139mg | 0% |
| Histidine | 0.018mg | 0.053mg | 0% |
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:
2.29 g
Fats:
23.84 g
Carbs:
5.54 g
Water:
67.62 g
Other:
0.71 g
| Contains more CarbsCarbs | +116.1% |
| Contains more WaterWater | +29.1% |
| Contains more ProteinProtein | +397.8% |
| Contains more FatsFats | +18238.5% |
| Contains more OtherOther | +491.7% |
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
21.14 g
Monounsaturated fat:
Mono. Fat
1.014 g
Polyunsaturated fat:
Poly. Fat
0.261 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +5533.3% |
| Contains more Poly. FatPolyunsaturated fat | +374.5% |
