Coconut Water vs. Cranberry Juice
Nutrition comparison of Coconut Water and Cranberry Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
cranberry juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and cranberry juice:
- Coconut water has 61% less calories than cranberry juice.
- Coconut water has 65% less carbohydrates than cranberry juice.
- Coconut water has 68% less sugar than cranberry juice.
- Coconut water has more thiamin, however, cranberry juice contains more riboflavin, niacin and Vitamin B6.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cranberry Juice (Cranberry juice, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut water has 61% less calories than cranberry juice - cranberry juice has 46 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is similar to cranberry juice for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for cranberry juice, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Cranberry Juice | |
|---|---|---|
| Protein | 5% | 3% |
| Carbohydrates | 95% | 95% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut water has 65% less carbohydrates than cranberry juice - cranberry juice has 12.2g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
The carbs in cranberry juice are made of 99% sugar and 1% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.
dietary fiber
Cranberry juice and coconut water contain similar amounts of dietary fiber - cranberry juice has 0.1g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Coconut water has 68% less sugar than cranberry juice - cranberry juice has 12.1g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Cranberry juice and coconut water contain similar amounts of protein - cranberry juice has 0.39g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both cranberry juice and coconut water are low in saturated fat - cranberry juice has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Cranberry juice and coconut water contain similar amounts of Vitamin C - cranberry juice has 9.3mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Cranberry juice and coconut water contain similar amounts of Vitamin A - cranberry juice has 2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Cranberry juice has more Vitamin E than coconut water - cranberry juice has 1.2mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
Vitamin K
Cranberry juice has more Vitamin K than coconut water - cranberry juice has 5.1ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Coconut water has more thiamin, however, cranberry juice contains more riboflavin, niacin and Vitamin B6.
| Coconut Water | Cranberry Juice | |
|---|---|---|
| Thiamin | 0.03 MG | 0.009 MG |
| Riboflavin | ~ | 0.018 MG |
| Niacin | ~ | 0.091 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 1 UG |
Minerals
calcium
Cranberry juice and coconut water contain similar amounts of calcium - cranberry juice has 8mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Cranberry juice and coconut water contain similar amounts of iron - cranberry juice has 0.25mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Coconut water has 114% more potassium than cranberry juice - cranberry juice has 77mg of potassium per 100 grams and coconut water has 165mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cranberry Juice (Cranberry juice, unsweetened) .
Coconut Water g
()
|
Daily Values (%) |
Cranberry Juice g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cranberry juice or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than cranberry juice - cranberry juice has 46 calories in 100g and coconut water has 18 calories.
Does cranberry juice or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than cranberry juice - cranberry juice has 12.2g of carbs for 100g and coconut water has 4.2g of carbohydrates. the carbs in cranberry juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in coconut water comprise of 100% sugar.