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Cranberries vs. Coconut oil — In-Depth Nutrition Comparison

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A recap on differences between cranberries and coconut oil

  • Cranberries are higher in vitamin C, fiber, manganese, vitamin E, copper, and vitamin B5, yet coconut oil is higher in monounsaturated fat.
  • Coconut oil covers your daily saturated fat needs 412% more than cranberries.
  • The amount of saturated fat in cranberries is lower.
  • The glycemic index of coconut oil is lower.

Food varieties used in this article are Cranberries, raw and Oil, coconut.

Infographic

Cranberries vs Coconut oil 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +∞%
Contains more IronIron +360%
Contains more CopperCopper +∞%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +733.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +1733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +290966.7%
Contains more FatsFats +76100%
Contains more OtherOther +658.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +35077.8%
Contains more Poly. FatPolyunsaturated fat +2994.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberries Coconut oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberries Coconut oil DV% diff.
Saturated fat 0.008g 82.475g 375%
Fats 0.13g 99.06g 152%
Calories 46kcal 892kcal 42%
Vitamin C 14mg 0mg 16%
Monounsaturated fat 0.018g 6.332g 16%
Fiber 3.6g 0g 14%
Manganese 0.267mg 0mg 12%
Polyunsaturated fat 0.055g 1.702g 11%
Vitamin E 1.32mg 0.11mg 8%
Vitamin B5 0.295mg 0mg 6%
Copper 0.056mg 0mg 6%
Vitamin K 5µg 0.6µg 4%
Vitamin B6 0.057mg 0mg 4%
Carbs 11.97g 0g 4%
Vitamin B2 0.02mg 0mg 2%
Phosphorus 11mg 0mg 2%
Iron 0.23mg 0.05mg 2%
Potassium 80mg 0mg 2%
Fructose 0.67g 1%
Choline 5.5mg 0.3mg 1%
Protein 0.46g 0g 1%
Vitamin B3 0.101mg 0mg 1%
Zinc 0.09mg 0.02mg 1%
Vitamin B1 0.012mg 0mg 1%
Calcium 8mg 1mg 1%
Magnesium 6mg 0mg 1%
Net carbs 8.37g 0g N/A
Sugar 4.27g 0g N/A
Sodium 2mg 0mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0µg 0%
Folate 1µg 0µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.003mg 0mg 0%
Threonine 0.028mg 0mg 0%
Isoleucine 0.033mg 0mg 0%
Leucine 0.053mg 0mg 0%
Lysine 0.039mg 0mg 0%
Methionine 0.003mg 0mg 0%
Phenylalanine 0.036mg 0mg 0%
Valine 0.045mg 0mg 0%
Histidine 0.018mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberries Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cranberries
0%
Coconut oil
Minerals Daily Need Coverage Score
8%
Cranberries
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 82.467g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $2.2)
Which food is richer in minerals?
Cranberries
Cranberries is relatively richer in minerals
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.27g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.