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Walnut oil vs. Piña colada — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and piña colada

  • Walnut oil is higher in vitamin K, monounsaturated fat, and polyunsaturated fat, yet piña colada is higher in copper and vitamin C.
  • Walnut oil covers your daily saturated fat needs 37% more than piña colada.
  • Walnut oil contains 1918 times more polyunsaturated fat than piña colada. While walnut oil contains 63.3g of polyunsaturated fat, piña colada contains only 0.033g.
  • The amount of saturated fat in piña colada is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Oil, walnut and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Walnut oil vs Piña colada 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 EVitamin E +1900%
Contains more Vitamin KVitamin K +14900%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +5219.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 more Mono. FatMonounsaturated fat +27704.9%
Contains more Poly. FatPolyunsaturated fat +191718.2%
Contains less Sat. FatSaturated fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Piña colada DV% diff.
Polyunsaturated fat 63.3g 0.033g 422%
Fats 100g 1.88g 151%
Monounsaturated fat 22.8g 0.082g 57%
Calories 884kcal 174kcal 36%
Saturated fat 9.1g 1.636g 34%
Manganese 0.528mg 23%
Vitamin K 15µg 0.1µg 12%
Copper 0mg 0.079mg 9%
Carbs 0g 22.66g 8%
Vitamin C 0mg 4.9mg 5%
Vitamin B6 0mg 0.045mg 3%
Vitamin E 0.4mg 0.02mg 3%
Folate 0µg 12µg 3%
Iron 0mg 0.21mg 3%
Potassium 0mg 71mg 2%
Vitamin B1 0mg 0.029mg 2%
Magnesium 0mg 8mg 2%
Zinc 0mg 0.13mg 1%
Phosphorus 0mg 7mg 1%
Fiber 0g 0.3g 1%
Selenium 0µg 0.7µg 1%
Vitamin B2 0mg 0.017mg 1%
Vitamin B3 0mg 0.118mg 1%
Vitamin B5 0mg 0.061mg 1%
Calcium 0mg 8mg 1%
Protein 0g 0.42g 1%
Net carbs 0g 22.36g N/A
Sugar 0g 22.33g N/A
Sodium 0mg 6mg 0%
Choline 0.4mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil 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
4%
Walnut oil
4%
Piña colada
Minerals Daily Need Coverage Score
0%
Walnut oil
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 22.33g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 15)
Which food is lower in Saturated fat?
Piña colada
Piña colada is lower in Saturated fat (difference - 7.464g)
Which food is richer in minerals?
Piña colada
Piña colada is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.