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  6. Piña colada vs. Yam

Piña colada vs. Yam — In-Depth Nutrition Comparison

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How are piña colada and yam different?

  • Piña colada is richer in manganese, while yam is higher in potassium, vitamin B6, fiber, vitamin C, copper, vitamin B1, phosphorus, and vitamin B5.
  • Yam covers your daily need for potassium, 22% more than piña colada.
  • Piña colada contains 44 times more saturated fat than yam. Piña colada contains 1.636g of saturated fat, while yam contains 0.037g.
  • Yam has a higher glycemic index (51) than piña colada (15).

Alcoholic beverage, pina colada, prepared-from-recipe and Yam, raw types were used in this article.

Infographic

Piña colada vs Yam 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%
Yam
Yam
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +33%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +1049.3%
Contains more IronIron +157.1%
Contains more CopperCopper +125.3%
Contains more ZincZinc +84.6%
Contains more PhosphorusPhosphorus +685.7%
~equal in Selenium ~0.7µg

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%
Yam
Yam
11
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +249%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B2Vitamin B2 +88.2%
Contains more Vitamin B3Vitamin B3 +367.8%
Contains more Vitamin B5Vitamin B5 +414.8%
Contains more Vitamin B6Vitamin B6 +551.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Piña colada Yam DV% diff.
Potassium 71mg 816mg 22%
Vitamin B6 0.045mg 0.293mg 19%
Fiber 0.3g 4.1g 15%
Vitamin C 4.9mg 17.1mg 14%
Copper 0.079mg 0.178mg 11%
Vitamin B1 0.029mg 0.112mg 7%
Phosphorus 7mg 55mg 7%
Saturated fat 1.636g 0.037g 7%
Manganese 0.528mg 0.397mg 6%
Vitamin B5 0.061mg 0.314mg 5%
Iron 0.21mg 0.54mg 4%
Choline 16.5mg 3%
Folate 12µg 23µg 3%
Vitamin B3 0.118mg 0.552mg 3%
Calories 174kcal 118kcal 3%
Fats 1.88g 0.17g 3%
Magnesium 8mg 21mg 3%
Vitamin E 0.02mg 0.35mg 2%
Protein 0.42g 1.53g 2%
Vitamin K 0.1µg 2.3µg 2%
Carbs 22.66g 27.88g 2%
Vitamin A 0µg 7µg 1%
Zinc 0.13mg 0.24mg 1%
Vitamin B2 0.017mg 0.032mg 1%
Calcium 8mg 17mg 1%
Net carbs 22.36g 23.78g N/A
Sugar 22.33g 0.5g N/A
Sodium 6mg 9mg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.082g 0.006g 0%
Polyunsaturated fat 0.033g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +1005.9%
Contains more OtherOther +1125.6%
Contains more ProteinProtein +264.3%
Contains more CarbsCarbs +23%
~equal in Water ~69.6g

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +1266.7%
Contains less Sat. FatSaturated fat -97.7%
Contains more Poly. FatPolyunsaturated fat +130.3%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.