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Piña colada vs. Coconut — In-Depth Nutrition Comparison

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Differences between piña colada and coconut

  • Piña colada contains less manganese, copper, fiber, iron, selenium, phosphorus, zinc, potassium, and magnesium than coconut.
  • Coconut's daily need coverage for saturated fat is 140% higher.
  • The amount of saturated fat in piña colada is lower.
  • Piña colada has a lower glycemic index. The glycemic index of piña colada is 15, while the glycemic index of coconut is 59.

The food types used in this comparison are Alcoholic beverage, pina colada, prepared-from-recipe and Nuts, coconut meat, raw.

Infographic

Piña colada vs Coconut 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +401.4%
Contains more IronIron +1057.1%
Contains more CopperCopper +450.6%
Contains more ZincZinc +746.2%
Contains more PhosphorusPhosphorus +1514.3%
Contains more ManganeseManganese +184.1%
Contains more SeleniumSelenium +1342.9%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +48.5%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +357.6%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +116.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +48.8%
Contains more WaterWater +38.3%
Contains more OtherOther +946.9%
Contains more ProteinProtein +692.9%
Contains more FatsFats +1681.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +1637.8%
Contains more Poly. FatPolyunsaturated fat +1009.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Piña colada Coconut DV% diff.
Saturated fat 1.636g 29.698g 128%
Fats 1.88g 33.49g 49%
Manganese 0.528mg 1.5mg 42%
Copper 0.079mg 0.435mg 40%
Fiber 0.3g 9g 35%
Iron 0.21mg 2.43mg 28%
Selenium 0.7µg 10.1µg 17%
Phosphorus 7mg 113mg 15%
Zinc 0.13mg 1.1mg 9%
Calories 174kcal 354kcal 9%
Potassium 71mg 356mg 8%
Magnesium 8mg 32mg 6%
Protein 0.42g 3.33g 6%
Vitamin B5 0.061mg 0.3mg 5%
Folate 12µg 26µg 4%
Vitamin B3 0.118mg 0.54mg 3%
Monounsaturated fat 0.082g 1.425g 3%
Vitamin B1 0.029mg 0.066mg 3%
Vitamin C 4.9mg 3.3mg 2%
Carbs 22.66g 15.23g 2%
Polyunsaturated fat 0.033g 0.366g 2%
Choline 12.1mg 2%
Sodium 6mg 20mg 1%
Vitamin E 0.02mg 0.24mg 1%
Vitamin B6 0.045mg 0.054mg 1%
Calcium 8mg 14mg 1%
Net carbs 22.36g 6.23g N/A
Sugar 22.33g 6.23g N/A
Vitamin B2 0.017mg 0.02mg 0%
Vitamin K 0.1µg 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Piña colada Coconut
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
4%
Piña colada
8%
Coconut
Minerals Daily Need Coverage Score
13%
Piña colada
63%
Coconut

Comparison summary

Which food contains less Sodium?
Piña colada
Piña colada contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 28.062g)
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 44)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $2.6)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 16.1g)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.