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  6. Piña colada vs. Dates

Piña colada vs. Dates — In-Depth Nutrition Comparison

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The main differences between piña colada and dates

  • Piña colada is richer in manganese, yet dates are richer in fiber, potassium, copper, vitamin B5, iron, vitamin B6, magnesium, and phosphorus.
  • Daily need coverage for fiber for dates is 31% higher.
  • Piña colada contains 51 times more saturated fat than dates. Piña colada contains 1.636g of saturated fat, while dates contain 0.032g.
  • Piña colada has a lower glycemic index than dates.

Food types used in this article are Alcoholic beverage, pina colada, prepared-from-recipe and Dates, deglet noor.

Infographic

Piña colada vs Dates 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ManganeseManganese +101.5%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +823.9%
Contains more IronIron +385.7%
Contains more CopperCopper +160.8%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +785.7%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +328.6%

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%
Dates
Dates
9
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1125%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +979.7%
Contains more Vitamin B5Vitamin B5 +865.6%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +58.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Piña colada Dates DV% diff.
Fiber 0.3g 8g 31%
Fructose 19.56g 24%
Carbs 22.66g 75.03g 17%
Potassium 71mg 656mg 17%
Copper 0.079mg 0.206mg 14%
Manganese 0.528mg 0.262mg 12%
Vitamin B5 0.061mg 0.589mg 11%
Iron 0.21mg 1.02mg 10%
Vitamin B6 0.045mg 0.165mg 9%
Phosphorus 7mg 62mg 8%
Magnesium 8mg 43mg 8%
Saturated fat 1.636g 0.032g 7%
Vitamin B3 0.118mg 1.274mg 7%
Calories 174kcal 282kcal 5%
Vitamin C 4.9mg 0.4mg 5%
Vitamin B2 0.017mg 0.066mg 4%
Selenium 0.7µg 3µg 4%
Protein 0.42g 2.45g 4%
Calcium 8mg 39mg 3%
Folate 12µg 19µg 2%
Vitamin K 0.1µg 2.7µg 2%
Fats 1.88g 0.39g 2%
Vitamin B1 0.029mg 0.052mg 2%
Zinc 0.13mg 0.29mg 1%
Choline 6.3mg 1%
Net carbs 22.36g 67.03g N/A
Sugar 22.33g 63.35g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0.05mg 0%
Monounsaturated fat 0.082g 0.036g 0%
Polyunsaturated fat 0.033g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

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
Dates
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +382.1%
Contains more WaterWater +216.6%
Contains more OtherOther +528.1%
Contains more ProteinProtein +483.3%
Contains more CarbsCarbs +231.1%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +127.8%
Contains more Poly. FatPolyunsaturated fat +73.7%
Contains less Sat. FatSaturated fat -98%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.