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  6. Dried fruit vs. Piña colada

Dried fruit vs. Piña colada — In-Depth Nutrition Comparison

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How are dried fruit and piña colada different?

  • Dried fruit is higher in vitamin A, potassium, iron, copper, vitamin E, fiber, vitamin B3, phosphorus, and vitamin B5; however, piña colada is richer in manganese.
  • Daily need coverage for vitamin A for dried fruit is 72% higher.
  • Dried fruit contains 217 times more vitamin E than piña colada. While dried fruit contains 4.33mg of vitamin E, piña colada contains only 0.02mg.
  • Piña colada has a lower glycemic index (15) than dried fruit (31).

Apricots, dried, sulfured, uncooked and Alcoholic beverage, pina colada, prepared-from-recipe are the varieties used in this article.

Infographic

Dried fruit vs Piña colada infographic
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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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +587.5%
Contains more PotassiumPotassium +1536.6%
Contains more IronIron +1166.7%
Contains more CopperCopper +334.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +914.3%
Contains more SeleniumSelenium +214.3%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +124.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +21550%
Contains more Vitamin B2Vitamin B2 +335.3%
Contains more Vitamin B3Vitamin B3 +2094.1%
Contains more Vitamin B5Vitamin B5 +745.9%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more Vitamin KVitamin K +3000%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +390%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Piña colada DV% diff.
Potassium 1162mg 71mg 32%
Iron 2.66mg 0.21mg 31%
Copper 0.343mg 0.079mg 29%
Vitamin E 4.33mg 0.02mg 29%
Fiber 7.3g 0.3g 28%
Vitamin A 180µg 0µg 20%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.118mg 15%
Carbs 62.64g 22.66g 13%
Manganese 0.235mg 0.528mg 13%
Vitamin B5 0.516mg 0.061mg 9%
Phosphorus 71mg 7mg 9%
Vitamin B6 0.143mg 0.045mg 8%
Saturated fat 0.017g 1.636g 7%
Magnesium 32mg 8mg 6%
Protein 3.39g 0.42g 6%
Calcium 55mg 8mg 5%
Vitamin B2 0.074mg 0.017mg 4%
Vitamin C 1mg 4.9mg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 0.1µg 3%
Calories 241kcal 174kcal 3%
Selenium 2.2µg 0.7µg 3%
Fats 0.51g 1.88g 2%
Zinc 0.39mg 0.13mg 2%
Folate 10µg 12µg 1%
Vitamin B1 0.015mg 0.029mg 1%
Net carbs 55.34g 22.36g N/A
Sugar 53.44g 22.33g N/A
Starch 0.35g 0%
Sodium 10mg 6mg 0%
Monounsaturated fat 0.074g 0.082g 0%
Polyunsaturated fat 0.074g 0.033g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +707.1%
Contains more CarbsCarbs +176.4%
Contains more FatsFats +268.6%
Contains more WaterWater +110.4%
Contains more OtherOther +291.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99%
Contains more Poly. FatPolyunsaturated fat +124.2%
Contains more Mono. FatMonounsaturated fat +10.8%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.