Cherries vs. Coconut
Nutrition comparison of Cherries and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and coconut:
- Both coconut and cherries are high in dietary fiber and potassium.
- Coconut has 51% less sugar than cherry.
- Coconut has more thiamin, niacin and folate.
- Coconut is a great source of iron.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and cherry has 82% less calories than coconut - coconut has 354 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is much heavier in carbs, much lighter in fat and similar to coconut for protein. Cherries has a macronutrient ratio of 6:91:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Coconut | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and cherries contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Both coconut and cherries are high in dietary fiber. Coconut has 329% more dietary fiber than cherry - coconut has 9g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Coconut has 51% less sugar than cherry - coconut has 6.2g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Coconut has 214% more protein than cherry - coconut has 3.3g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cherry has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cherry has 112% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cherries and coconut contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and cherries contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Coconut and cherries contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, niacin and folate. Both cherries and coconut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cherries | Coconut | |
|---|---|---|
| Thiamin | 0.027 MG | 0.066 MG |
| Riboflavin | 0.033 MG | 0.02 MG |
| Niacin | 0.154 MG | 0.54 MG |
| Pantothenic acid | 0.199 MG | 0.3 MG |
| Vitamin B6 | 0.049 MG | 0.054 MG |
| Folate | 4 UG | 26 UG |
Minerals
calcium
Coconut and cherries contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Coconut is a great source of iron and it has 575% more iron than cherry - coconut has 2.4mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both coconut and cherries are high in potassium. Coconut has 60% more potassium than cherry - coconut has 356mg of potassium per 100 grams and cherry has 222mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than cherry per 100 grams.
| Cherries | Coconut | |
|---|---|---|
| linoleic acid | 0.027 G | 0.366 G |
| Total | 0.027 G | 0.366 G |
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.
Cherries g
()
|
Daily Values (%) |
Coconut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 coconut or cherries contain more calories in 100 grams?Coconut is high in calories and cherry has 80% less calories than coconut - coconut has 354 calories in 100g and cherry has 63 calories.
Does coconut or cherries have more carbohydrates?
By weight, coconut and cherries contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and cherry has 16g of carbohydrates.
Does coconut or cherries contain more potassium?
Both coconut and cherries are high in potassium. Coconut has 60% more potassium than cherry - coconut has 356mg of potassium in 100 grams and cherry has 222mg of potassium.