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Oatmeal vs. Piña colada — In-Depth Nutrition Comparison

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Significant differences between oatmeal and piña colada

  • The amount of iron, vitamin B1, vitamin B6, vitamin B3, vitamin B2, phosphorus, vitamin A, folate, selenium, and calcium in oatmeal is higher than in piña colada.
  • Oatmeal covers your daily iron needs 72% more than piña colada.
  • Piña colada has 217 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while piña colada has 2IU.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of piña colada is 15.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +225%
Contains more CalciumCalcium +900%
Contains more IronIron +2738.1%
Contains more ZincZinc +376.9%
Contains more PhosphorusPhosphorus +1000%
Contains more SeleniumSelenium +614.3%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +19.7%
Contains less SodiumSodium -87.8%
~equal in Manganese ~0.528mg

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.
Oatmeal
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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 +250%
Contains more Vitamin B1Vitamin B1 +796.6%
Contains more Vitamin B2Vitamin B2 +1164.7%
Contains more Vitamin B3Vitamin B3 +2463.6%
Contains more Vitamin B5Vitamin B5 +419.7%
Contains more Vitamin B6Vitamin B6 +544.4%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +464.3%
Contains more WaterWater +29.3%
Contains more FatsFats +38.2%
Contains more CarbsCarbs +94.2%
Contains more OtherOther +1663.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -86.2%
Contains more Mono. FatMonounsaturated fat +376.8%
Contains more Poly. FatPolyunsaturated fat +1190.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Piña colada DV% diff.
Iron 5.96mg 0.21mg 72%
Vitamin B1 0.26mg 0.029mg 19%
Vitamin B6 0.29mg 0.045mg 19%
Vitamin B3 3.025mg 0.118mg 18%
Vitamin B2 0.215mg 0.017mg 15%
Vitamin A 130µg 0µg 14%
Phosphorus 77mg 7mg 10%
Folate 44µg 12µg 8%
Selenium 5µg 0.7µg 8%
Calcium 80mg 8mg 7%
Saturated fat 0.226g 1.636g 6%
Fiber 1.7g 0.3g 6%
Vitamin B5 0.317mg 0.061mg 5%
Calories 68kcal 174kcal 5%
Vitamin C 0mg 4.9mg 5%
Starch 10.37g 4%
Protein 2.37g 0.42g 4%
Zinc 0.62mg 0.13mg 4%
Carbs 11.67g 22.66g 4%
Magnesium 26mg 8mg 4%
Polyunsaturated fat 0.426g 0.033g 3%
Sodium 49mg 6mg 2%
Manganese 0.558mg 0.528mg 1%
Copper 0.066mg 0.079mg 1%
Choline 4.7mg 1%
Fats 1.36g 1.88g 1%
Monounsaturated fat 0.391g 0.082g 1%
Net carbs 9.97g 22.36g N/A
Potassium 61mg 71mg 0%
Sugar 0.46g 22.33g N/A
Vitamin E 0.07mg 0.02mg 0%
Vitamin K 0.4µg 0.1µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Piña colada
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
4%
Piña colada
Minerals Daily Need Coverage Score
45%
Oatmeal
13%
Piña colada

Comparison summary

Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 64)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 21.87g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 1.41g)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.