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  6. Mango vs. Piña colada

Mango vs. Piña colada — In-Depth Nutrition Comparison

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Summary of differences between mango and piña colada

  • Mango has more vitamin C, vitamin A, folate, vitamin E, vitamin B6, and fiber; however, piña colada is higher in manganese.
  • Mango covers your daily need for vitamin C, 35% more than piña colada.
  • Mango has 541 times more vitamin A than piña colada. While mango has 1082IU of vitamin A, piña colada has only 2IU.
  • Mango has less saturated fat.
  • The glycemic index of mango is higher.

These are the specific foods used in this comparison Mangos, raw and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Mango 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.
Mango
Mango
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
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 +25%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +136.6%
Contains more CopperCopper +40.5%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -83.3%
Contains more IronIron +31.3%
Contains more ZincZinc +44.4%
Contains more ManganeseManganese +738.1%
Contains more SeleniumSelenium +16.7%

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.
Mango
Mango
10
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 CVitamin C +642.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4400%
Contains more Vitamin B2Vitamin B2 +123.5%
Contains more Vitamin B3Vitamin B3 +466.9%
Contains more Vitamin B5Vitamin B5 +223%
Contains more Vitamin B6Vitamin B6 +164.4%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Piña colada DV% diff.
Vitamin C 36.4mg 4.9mg 35%
Manganese 0.063mg 0.528mg 20%
Folate 43µg 12µg 8%
Saturated fat 0.092g 1.636g 7%
Calories 60kcal 174kcal 6%
Vitamin A 54µg 0µg 6%
Vitamin B6 0.119mg 0.045mg 6%
Vitamin E 0.9mg 0.02mg 6%
Fructose 4.68g 6%
Fiber 1.6g 0.3g 5%
Copper 0.111mg 0.079mg 4%
Vitamin K 4.2µg 0.1µg 3%
Carbs 14.98g 22.66g 3%
Potassium 168mg 71mg 3%
Vitamin B5 0.197mg 0.061mg 3%
Vitamin B3 0.669mg 0.118mg 3%
Vitamin B2 0.038mg 0.017mg 2%
Fats 0.38g 1.88g 2%
Choline 7.6mg 1%
Iron 0.16mg 0.21mg 1%
Protein 0.82g 0.42g 1%
Phosphorus 14mg 7mg 1%
Net carbs 13.38g 22.36g N/A
Magnesium 10mg 8mg 0%
Calcium 11mg 8mg 0%
Sugar 13.66g 22.33g N/A
Zinc 0.09mg 0.13mg 0%
Sodium 1mg 6mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.028mg 0.029mg 0%
Monounsaturated fat 0.14g 0.082g 0%
Polyunsaturated fat 0.071g 0.033g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +95.2%
Contains more WaterWater +28.4%
Contains more FatsFats +394.7%
Contains more CarbsCarbs +51.3%
Contains more OtherOther +2691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
3
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -94.4%
Contains more Mono. FatMonounsaturated fat +70.7%
Contains more Poly. FatPolyunsaturated fat +115.2%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.