Graham cracker vs. Piña colada — In-Depth Nutrition Comparison
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Significant differences between graham cracker and piña colada
- The amount of iron, vitamin B3, phosphorus, vitamin B2, manganese, folate, vitamin B1, fiber, and vitamin K in graham cracker is higher than in piña colada.
- Graham cracker covers your daily iron needs 45% more than piña colada.
- Piña colada has 143 times less vitamin K than graham cracker. Graham cracker has 14.3µg of vitamin K, while piña colada has 0.1µg.
- Piña colada contains less sodium.
- Graham cracker has a higher glycemic index. The glycemic index of graham cracker is 74, while the glycemic index of piña colada is 15.
Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Alcoholic beverage, pina colada, prepared-from-recipe.
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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.
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +862.5% |
| Contains more PotassiumPotassium | +139.4% |
| Contains more IronIron | +1700% |
| Contains more CopperCopper | +115.2% |
| Contains more ZincZinc | +638.5% |
| Contains more PhosphorusPhosphorus | +2542.9% |
| Contains more ManganeseManganese | +93% |
| Contains more SeleniumSelenium | +800% |
| Contains less SodiumSodium | -98.7% |
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.
| Contains more Vitamin EVitamin E | +7450% |
| Contains more Vitamin B1Vitamin B1 | +813.8% |
| Contains more Vitamin B2Vitamin B2 | +1764.7% |
| Contains more Vitamin B3Vitamin B3 | +3661.9% |
| Contains more Vitamin B5Vitamin B5 | +588.5% |
| Contains more Vitamin B6Vitamin B6 | +246.7% |
| Contains more Vitamin KVitamin K | +14200% |
| Contains more FolateFolate | +658.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.78mg | 0.21mg | 45% |
| Polyunsaturated fat | 5.388g | 0.033g | 36% |
| Vitamin B3 | 4.439mg | 0.118mg | 27% |
| Phosphorus | 185mg | 7mg | 25% |
| Vitamin B2 | 0.317mg | 0.017mg | 23% |
| Manganese | 1.019mg | 0.528mg | 21% |
| Folate | 91µg | 12µg | 20% |
| Vitamin B1 | 0.265mg | 0.029mg | 20% |
| Sodium | 459mg | 6mg | 20% |
| Starch | 46.56g | 19% | |
| Carbs | 77.66g | 22.66g | 18% |
| Protein | 6.69g | 0.42g | 13% |
| Calories | 430kcal | 174kcal | 13% |
| Fats | 10.6g | 1.88g | 13% |
| Vitamin K | 14.3µg | 0.1µg | 12% |
| Fiber | 3.4g | 0.3g | 12% |
| Vitamin E | 1.51mg | 0.02mg | 10% |
| Copper | 0.17mg | 0.079mg | 10% |
| Selenium | 6.3µg | 0.7µg | 10% |
| Vitamin B6 | 0.156mg | 0.045mg | 9% |
| Zinc | 0.96mg | 0.13mg | 8% |
| Magnesium | 40mg | 8mg | 8% |
| Vitamin B5 | 0.42mg | 0.061mg | 7% |
| Calcium | 77mg | 8mg | 7% |
| Monounsaturated fat | 2.509g | 0.082g | 6% |
| Vitamin C | 0mg | 4.9mg | 5% |
| Potassium | 170mg | 71mg | 3% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Net carbs | 74.26g | 22.36g | N/A |
| Sugar | 24.85g | 22.33g | N/A |
| Trans fat | 0.055g | 0g | N/A |
| Saturated fat | 1.633g | 1.636g | 0% |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
0.42 g
Fats:
1.88 g
Carbs:
22.66 g
Water:
64.99 g
Other:
10.05 g
| Contains more ProteinProtein | +1492.9% |
| Contains more FatsFats | +463.8% |
| Contains more CarbsCarbs | +242.7% |
| Contains more WaterWater | +1817.1% |
| Contains more OtherOther | +505.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | +2959.8% |
| Contains more Poly. FatPolyunsaturated fat | +16227.3% |
~equal in
Saturated fat
~1.636g
