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Raspberry vs. Piña colada — In-Depth Nutrition Comparison

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How are raspberries and piña colada different?

  • Raspberries have more fiber, vitamin C, vitamin K, manganese, iron, vitamin E, and vitamin B5 than piña colada.
  • Daily need coverage for fiber for raspberries is 25% higher.
  • Raspberries contain 78 times more vitamin K than piña colada. While raspberries contain 7.8µg of vitamin K, piña colada contains only 0.1µg.
  • Raspberries have less saturated fat.
  • Piña colada has a lower glycemic index (15) than raspberries (26).

Raspberries, raw and Alcoholic beverage, pina colada, prepared-from-recipe are the varieties used in this article.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +175%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +228.6%
Contains more CopperCopper +13.9%
Contains more ZincZinc +223.1%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +26.9%
Contains more SeleniumSelenium +250%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 +434.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4250%
Contains more Vitamin B2Vitamin B2 +123.5%
Contains more Vitamin B3Vitamin B3 +406.8%
Contains more Vitamin B5Vitamin B5 +439.3%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +7700%
Contains more FolateFolate +75%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.029mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +185.7%
Contains more WaterWater +31.9%
Contains more FatsFats +189.2%
Contains more CarbsCarbs +89.8%
Contains more OtherOther +2084.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -98.8%
Contains more Poly. FatPolyunsaturated fat +1036.4%
Contains more Mono. FatMonounsaturated fat +28.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Piña colada DV% diff.
Fiber 6.5g 0.3g 25%
Vitamin C 26.2mg 4.9mg 24%
Saturated fat 0.019g 1.636g 7%
Calories 52kcal 174kcal 6%
Vitamin K 7.8µg 0.1µg 6%
Manganese 0.67mg 0.528mg 6%
Iron 0.69mg 0.21mg 6%
Vitamin E 0.87mg 0.02mg 6%
Vitamin B5 0.329mg 0.061mg 5%
Carbs 11.94g 22.66g 4%
Phosphorus 29mg 7mg 3%
Vitamin B3 0.598mg 0.118mg 3%
Fructose 2.35g 3%
Magnesium 22mg 8mg 3%
Zinc 0.42mg 0.13mg 3%
Vitamin B2 0.038mg 0.017mg 2%
Polyunsaturated fat 0.375g 0.033g 2%
Fats 0.65g 1.88g 2%
Choline 12.3mg 2%
Folate 21µg 12µg 2%
Calcium 25mg 8mg 2%
Potassium 151mg 71mg 2%
Protein 1.2g 0.42g 2%
Copper 0.09mg 0.079mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B6 0.055mg 0.045mg 1%
Net carbs 5.44g 22.36g N/A
Sugar 4.42g 22.33g N/A
Sodium 1mg 6mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B1 0.032mg 0.029mg 0%
Monounsaturated fat 0.064g 0.082g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry 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
16%
Raspberry
4%
Piña colada
Minerals Daily Need Coverage Score
20%
Raspberry
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 17.91g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 1.617g)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 11)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $0.7)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.