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  6. Dates vs. Piña colada

Dates vs. Piña colada — In-Depth Nutrition Comparison

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The main differences between Dates and Piña colada

  • Dates are richer in Fiber, Potassium, Copper, Vitamin B5, Iron, Vitamin B6, Magnesium, and Phosphorus, yet Piña colada is richer in Manganese.
  • Daily need coverage for Fiber from Dates is 31% higher.
  • Dates contain 10 times more Vitamin B5 than Piña colada. Dates contain 0.589mg of Vitamin B5, while Piña colada contains 0.061mg.
  • Dates contain less Saturated Fat.

Food types used in this article are Dates, deglet noor and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Dates 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.
Dates
Dates
9
:
1
Piña colada
Piña colada
Contains more Calcium +387.5%
Contains more Iron +385.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +785.7%
Contains more Potassium +823.9%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +160.8%
Contains more Selenium +328.6%
Contains more Manganese +101.5%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Piña colada
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 6% 3% 7% 1% 4% 27% 69% 4%
Contains more Calcium +387.5%
Contains more Iron +385.7%
Contains more Magnesium +437.5%
Contains more Phosphorus +785.7%
Contains more Potassium +823.9%
Contains less Sodium -66.7%
Contains more Zinc +123.1%
Contains more Copper +160.8%
Contains more Selenium +328.6%
Contains more Manganese +101.5%

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.
Dates
Dates
10
:
1
Piña colada
Piña colada
Contains more Vitamin A +400%
Contains more Vitamin E +150%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +979.7%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +266.7%
Contains more Folate +58.3%
Contains more Vitamin K +2600%
Contains more Vitamin C +1125%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Piña colada
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 17% 8% 4% 3% 4% 11% 9% 0% 1%
Contains more Vitamin A +400%
Contains more Vitamin E +150%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +979.7%
Contains more Vitamin B5 +865.6%
Contains more Vitamin B6 +266.7%
Contains more Folate +58.3%
Contains more Vitamin K +2600%
Contains more Vitamin C +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
2
:
3
Piña colada
Piña colada
Contains more Protein +483.3%
Contains more Carbs +231.1%
Contains more Fats +382.1%
Contains more Water +216.6%
Contains more Other +528.1%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Piña colada
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 Protein +483.3%
Contains more Carbs +231.1%
Contains more Fats +382.1%
Contains more Water +216.6%
Contains more Other +528.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
:
2
Piña colada
Piña colada
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +73.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Piña colada
93% 5% 2%
Saturated Fat: 1.636 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +127.8%
Contains more Polyunsaturated fat +73.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Piña colada Opinion
Net carbs 67.03g 22.36g Dates
Protein 2.45g 0.42g Dates
Fats 0.39g 1.88g Piña colada
Carbs 75.03g 22.66g Dates
Calories 282kcal 174kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 22.33g Piña colada
Fiber 8g 0.3g Dates
Calcium 39mg 8mg Dates
Iron 1.02mg 0.21mg Dates
Magnesium 43mg 8mg Dates
Phosphorus 62mg 7mg Dates
Potassium 656mg 71mg Dates
Sodium 2mg 6mg Dates
Zinc 0.29mg 0.13mg Dates
Copper 0.206mg 0.079mg Dates
Manganese 0.262mg 0.528mg Piña colada
Selenium 3µg 0.7µg Dates
Vitamin A 10IU 2IU Dates
Vitamin E 0.05mg 0.02mg Dates
Vitamin C 0.4mg 4.9mg Piña colada
Vitamin B1 0.052mg 0.029mg Dates
Vitamin B2 0.066mg 0.017mg Dates
Vitamin B3 1.274mg 0.118mg Dates
Vitamin B5 0.589mg 0.061mg Dates
Vitamin B6 0.165mg 0.045mg Dates
Folate 19µg 12µg Dates
Vitamin K 2.7µg 0.1µg Dates
Tryptophan 0.012mg Dates
Threonine 0.043mg Dates
Isoleucine 0.049mg Dates
Leucine 0.084mg Dates
Lysine 0.066mg Dates
Methionine 0.022mg Dates
Phenylalanine 0.05mg Dates
Valine 0.071mg Dates
Histidine 0.032mg Dates
Saturated Fat 0.032g 1.636g Dates
Monounsaturated Fat 0.036g 0.082g Piña colada
Polyunsaturated fat 0.019g 0.033g Piña colada

Which food is preferable for your diet?

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

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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
12%
Dates
4%
Piña colada
Minerals Daily Need Coverage Score
29%
Dates
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Piña colada
Piña colada is lower in Sugar (difference - 41.02g)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 27)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $2)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 1.604g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.