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  6. Walnut vs. Piña colada

Walnut vs. Piña colada — In-Depth Nutrition Comparison

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Important differences between walnut and piña colada

  • Piña colada has less copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and fiber.
  • Walnut's daily need coverage for copper is 167% more.
  • Walnut has 49 times more phosphorus than piña colada. Walnut has 346mg of phosphorus, while piña colada has 7mg.
  • Piña colada is lower in saturated fat.
  • Piña colada has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Walnut 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +1875%
Contains more CalciumCalcium +1125%
Contains more PotassiumPotassium +521.1%
Contains more IronIron +1285.7%
Contains more CopperCopper +1907.6%
Contains more ZincZinc +2276.9%
Contains more PhosphorusPhosphorus +4842.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +546.6%
Contains more SeleniumSelenium +600%

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.
Walnut
Walnut
10
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +1075.9%
Contains more Vitamin B2Vitamin B2 +782.4%
Contains more Vitamin B3Vitamin B3 +853.4%
Contains more Vitamin B5Vitamin B5 +834.4%
Contains more Vitamin B6Vitamin B6 +1093.3%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +716.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +276.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Piña colada DV% diff.
Polyunsaturated fat 47.174g 0.033g 314%
Copper 1.586mg 0.079mg 167%
Manganese 3.414mg 0.528mg 125%
Fats 65.21g 1.88g 97%
Phosphorus 346mg 7mg 48%
Vitamin B6 0.537mg 0.045mg 38%
Magnesium 158mg 8mg 36%
Iron 2.91mg 0.21mg 34%
Protein 15.23g 0.42g 30%
Zinc 3.09mg 0.13mg 27%
Vitamin B1 0.341mg 0.029mg 26%
Fiber 6.7g 0.3g 26%
Calories 654kcal 174kcal 24%
Folate 98µg 12µg 22%
Monounsaturated fat 8.933g 0.082g 22%
Saturated fat 6.126g 1.636g 20%
Potassium 441mg 71mg 11%
Vitamin B2 0.15mg 0.017mg 10%
Vitamin B5 0.57mg 0.061mg 10%
Calcium 98mg 8mg 9%
Selenium 4.9µg 0.7µg 8%
Choline 39.2mg 7%
Vitamin B3 1.125mg 0.118mg 6%
Vitamin E 0.7mg 0.02mg 5%
Vitamin C 1.3mg 4.9mg 4%
Carbs 13.71g 22.66g 3%
Vitamin K 2.7µg 0.1µg 2%
Net carbs 7.01g 22.36g N/A
Sugar 2.61g 22.33g N/A
Starch 0.06g 0%
Sodium 2mg 6mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +3526.2%
Contains more FatsFats +3368.6%
Contains more CarbsCarbs +65.3%
Contains more WaterWater +1496.8%
Contains more OtherOther +464.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +10793.9%
Contains more Poly. FatPolyunsaturated fat +142851.5%
Contains less Sat. FatSaturated fat -73.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.