Coconut Water vs. Cranberry

Nutrition comparison of Coconut Water and Cranberry


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 (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut water and cranberry:

  • Coconut water has 61% less calories than cranberry.
  • Coconut water has 65% less carbohydrates than cranberry.
  • Coconut water has more thiamin, however, cranberry contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Cranberry is a great source of Vitamin C.
  • Cranberry is an excellent source of dietary fiber.
Detailed nutritional comparison of coconut water and cranberry 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 (Cranberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Water src
Image of Cranberry src

Calories and Carbs

calories

Coconut water has 61% less calories than cranberry - cranberry has 46 calories per 100 grams and coconut water has 18 calories.

For macronutrient ratios, coconut water is similar to cranberry for protein, carbs and fat. Coconut water has a macronutrient ratio of 5:95:0 and for cranberry, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Water Cranberry
Protein 5% 4%
Carbohydrates 95% 95%
Fat ~ 2%
Alcohol ~ ~

carbohydrates

Coconut water has 65% less carbohydrates than cranberry - cranberry has 12g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.

dietary fiber

Cranberry is an excellent source of dietary fiber and it has more dietary fiber than coconut water - cranberry has 3.6g of dietary fiber per 100 grams and coconut water does not contain significant amounts.

sugar

Cranberry and coconut water contain similar amounts of sugar - cranberry has 4.3g of sugar per 100 grams and coconut water has 3.9g of sugar.



Protein

protein

Cranberry and coconut water contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and coconut water has 0.22g of protein.

Fat

saturated fat

Both cranberry and coconut water are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.

Vitamins

Vitamin C

Cranberry is a great source of Vitamin C and it has 41% more Vitamin C than coconut water - cranberry has 14mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.

Vitamin A

Cranberry and coconut water contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.

Vitamin E

Cranberry has more Vitamin E than coconut water - cranberry has 1.3mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.

Vitamin K

Cranberry and coconut water contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and coconut water does not contain significant amounts.

The B Vitamins

Coconut water has more thiamin, however, cranberry contains more riboflavin, niacin, pantothenic acid and Vitamin B6.

Coconut Water Cranberry
Thiamin 0.03 MG 0.012 MG
Riboflavin ~ 0.02 MG
Niacin ~ 0.101 MG
Pantothenic acid ~ 0.295 MG
Vitamin B6 ~ 0.057 MG
Folate ~ 1 UG

Minerals

calcium

Cranberry and coconut water contain similar amounts of calcium - cranberry has 8mg of calcium per 100 grams and coconut water has 7mg of calcium.

iron

Cranberry and coconut water contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and coconut water has 0.03mg of iron.

potassium

Coconut water has 106% more potassium than cranberry - cranberry has 80mg 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 (Cranberries, raw) .

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