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.
Detailed nutritional comparison of coconut water and cranberry juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Coconut Water src
Image of Cranberry Juice src

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 5:96:0 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 96% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Water or Cranberry Juice .

Note: The specific food items compared are: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Cranberry Juice (Cranberry juice, unsweetened) .

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G Water G
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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.