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

Coconut vs. Piña colada — In-Depth Nutrition Comparison

Compare

Differences between coconut and piña colada

  • Piña colada contains less manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium than coconut.
  • Coconut's daily need coverage for saturated fat is 140% higher.
  • Piña colada contains 30 times less fiber than coconut. Coconut contains 9g of fiber, while piña colada contains 0.3g.
  • The amount of saturated fat in piña colada is lower.
  • Piña colada has a lower glycemic index. The glycemic index of piña colada is 15, while the glycemic index of coconut is 59.

The food types used in this comparison are Nuts, coconut meat, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +300%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +401.4%
Contains more IronIron +1057.1%
Contains more CopperCopper +450.6%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +1514.3%
Contains more ManganeseManganese +184.1%
Contains more SeleniumSelenium +1342.9%
Contains less SodiumSodium -70%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +1100%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +357.6%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +48.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +692.9%
Contains more FatsFats +1681.4%
Contains more CarbsCarbs +48.8%
Contains more WaterWater +38.3%
Contains more OtherOther +946.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +1637.8%
Contains more Poly. FatPolyunsaturated fat +1009.1%
Contains less Sat. FatSaturated fat -94.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Piña colada DV% diff.
Saturated fat 29.698g 1.636g 128%
Fats 33.49g 1.88g 49%
Manganese 1.5mg 0.528mg 42%
Copper 0.435mg 0.079mg 40%
Fiber 9g 0.3g 35%
Iron 2.43mg 0.21mg 28%
Selenium 10.1µg 0.7µg 17%
Phosphorus 113mg 7mg 15%
Zinc 1.1mg 0.13mg 9%
Calories 354kcal 174kcal 9%
Potassium 356mg 71mg 8%
Magnesium 32mg 8mg 6%
Protein 3.33g 0.42g 6%
Vitamin B5 0.3mg 0.061mg 5%
Folate 26µg 12µg 4%
Vitamin B3 0.54mg 0.118mg 3%
Monounsaturated fat 1.425g 0.082g 3%
Vitamin B1 0.066mg 0.029mg 3%
Vitamin C 3.3mg 4.9mg 2%
Carbs 15.23g 22.66g 2%
Polyunsaturated fat 0.366g 0.033g 2%
Choline 12.1mg 2%
Sodium 20mg 6mg 1%
Vitamin E 0.24mg 0.02mg 1%
Vitamin B6 0.054mg 0.045mg 1%
Calcium 14mg 8mg 1%
Net carbs 6.23g 22.36g N/A
Sugar 6.23g 22.33g N/A
Vitamin B2 0.02mg 0.017mg 0%
Vitamin K 0.2µg 0.1µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8%
Coconut
4%
Piña colada
Minerals Daily Need Coverage Score
63%
Coconut
13%
Piña colada

Comparison summary

Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 28.062g)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 44)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 16.1g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.