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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 for 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.
  • Piña colada has a lower glycemic index than dates.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +437.5%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +823.9%
Contains more IronIron +385.7%
Contains more CopperCopper +160.8%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +785.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +328.6%
Contains more ManganeseManganese +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
9
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 +150%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +979.7%
Contains more Vitamin B5Vitamin B5 +865.6%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1125%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Piña colada DV% diff.
Fiber 8g 0.3g 31%
Fructose 19.56g 24%
Carbs 75.03g 22.66g 17%
Potassium 656mg 71mg 17%
Copper 0.206mg 0.079mg 14%
Manganese 0.262mg 0.528mg 12%
Vitamin B5 0.589mg 0.061mg 11%
Iron 1.02mg 0.21mg 10%
Vitamin B6 0.165mg 0.045mg 9%
Phosphorus 62mg 7mg 8%
Magnesium 43mg 8mg 8%
Saturated fat 0.032g 1.636g 7%
Vitamin B3 1.274mg 0.118mg 7%
Calories 282kcal 174kcal 5%
Vitamin C 0.4mg 4.9mg 5%
Vitamin B2 0.066mg 0.017mg 4%
Selenium 3µg 0.7µg 4%
Protein 2.45g 0.42g 4%
Calcium 39mg 8mg 3%
Folate 19µg 12µg 2%
Vitamin K 2.7µg 0.1µg 2%
Fats 0.39g 1.88g 2%
Vitamin B1 0.052mg 0.029mg 2%
Zinc 0.29mg 0.13mg 1%
Choline 6.3mg 1%
Net carbs 67.03g 22.36g N/A
Sugar 63.35g 22.33g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.05mg 0.02mg 0%
Monounsaturated fat 0.036g 0.082g 0%
Polyunsaturated fat 0.019g 0.033g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +127.8%
Contains more Poly. FatPolyunsaturated fat +73.7%

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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.