Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Almonds vs. Piña colada — In-Depth Nutrition Comparison

Compare

How are almonds and piña colada different?

  • Almonds are higher than piña colada in vitamin E, copper, vitamin B2, manganese, phosphorus, magnesium, fiber, iron, zinc, and calcium.
  • Almonds cover your daily need for vitamin E, 171% more than piña colada.
  • Almonds contain 69 times more phosphorus than piña colada. Almonds contain 481mg of phosphorus, while piña colada contains 7mg.
  • Piña colada has a higher glycemic index (15) than almonds (0).

Nuts, almonds and Alcoholic beverage, pina colada, prepared-from-recipe types were used in this article.

Infographic

Almonds vs Piña colada infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +3275%
Contains more CalciumCalcium +3262.5%
Contains more PotassiumPotassium +932.4%
Contains more IronIron +1666.7%
Contains more CopperCopper +1205.1%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +6771.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +312.7%
Contains more SeleniumSelenium +485.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +128050%
Contains more Vitamin B1Vitamin B1 +606.9%
Contains more Vitamin B2Vitamin B2 +6594.1%
Contains more Vitamin B3Vitamin B3 +2966.1%
Contains more Vitamin B5Vitamin B5 +672.1%
Contains more Vitamin B6Vitamin B6 +204.4%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +4935.7%
Contains more FatsFats +2555.9%
Contains more WaterWater +1373.7%
Contains more OtherOther +239.5%
~equal in Carbs ~22.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +38376.8%
Contains more Poly. FatPolyunsaturated fat +37260.6%
Contains less Sat. FatSaturated fat -57%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Piña colada
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Almonds Piña colada DV% diff.
Vitamin E 25.63mg 0.02mg 171%
Copper 1.031mg 0.079mg 106%
Vitamin B2 1.138mg 0.017mg 86%
Polyunsaturated fat 12.329g 0.033g 82%
Monounsaturated fat 31.551g 0.082g 79%
Fats 49.93g 1.88g 74%
Manganese 2.179mg 0.528mg 72%
Phosphorus 481mg 7mg 68%
Magnesium 270mg 8mg 62%
Fiber 12.5g 0.3g 49%
Iron 3.71mg 0.21mg 44%
Protein 21.15g 0.42g 41%
Zinc 3.12mg 0.13mg 27%
Calcium 269mg 8mg 26%
Vitamin B3 3.618mg 0.118mg 22%
Calories 579kcal 174kcal 20%
Potassium 733mg 71mg 19%
Vitamin B1 0.205mg 0.029mg 15%
Saturated fat 3.802g 1.636g 10%
Choline 52.1mg 9%
Vitamin B5 0.471mg 0.061mg 8%
Folate 44µg 12µg 8%
Vitamin B6 0.137mg 0.045mg 7%
Selenium 4.1µg 0.7µg 6%
Vitamin C 0mg 4.9mg 5%
Net carbs 9.05g 22.36g N/A
Carbs 21.55g 22.66g 0%
Sugar 4.35g 22.33g N/A
Starch 0.72g 0%
Sodium 1mg 6mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Piña colada
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
78%
Almonds
4%
Piña colada
Minerals Daily Need Coverage Score
142%
Almonds
13%
Piña colada

Comparison summary

Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 2.166g)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $2.4)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 17.98g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.