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.
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.
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) .
Coconut Water g
()
|
Daily Values (%) |
Cranberry 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 or coconut water contain more calories in 100 grams?Coconut water has 60% less calories than cranberry - cranberry has 46 calories in 100g and coconut water has 18 calories.
Does cranberry or coconut water have more carbohydrates?
By weight, coconut water has 70% fewer carbohydrates than cranberry - cranberry has 12g of carbs for 100g and coconut water has 4.2g of carbohydrates.