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Wheat vs. Piña colada — In-Depth Nutrition Comparison

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Summary of differences between wheat and piña colada

  • Piña colada has less selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, vitamin B1, magnesium, and vitamin B6 than wheat .
  • Wheat covers your daily need for selenium, 161% more than piña colada.
  • Wheat has 73 times more phosphorus than piña colada. While wheat has 508mg of phosphorus, piña colada has only 7mg.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Wheat, durum and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Wheat  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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1700%
Contains more CalciumCalcium +325%
Contains more PotassiumPotassium +507%
Contains more IronIron +1576.2%
Contains more CopperCopper +600%
Contains more ZincZinc +3100%
Contains more PhosphorusPhosphorus +7157.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +470.5%
Contains more SeleniumSelenium +12671.4%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +1344.8%
Contains more Vitamin B2Vitamin B2 +611.8%
Contains more Vitamin B3Vitamin B3 +5610.2%
Contains more Vitamin B5Vitamin B5 +1432.8%
Contains more Vitamin B6Vitamin B6 +831.1%
Contains more FolateFolate +258.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 +3157.1%
Contains more FatsFats +31.4%
Contains more CarbsCarbs +213.9%
Contains more WaterWater +494.1%
Contains more OtherOther +464.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -72.2%
Contains more Mono. FatMonounsaturated fat +319.5%
Contains more Poly. FatPolyunsaturated fat +2863.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 Wheat Piña colada DV% diff.
Selenium 89.4µg 0.7µg 161%
Manganese 3.012mg 0.528mg 108%
Phosphorus 508mg 7mg 72%
Copper 0.553mg 0.079mg 53%
Vitamin B3 6.738mg 0.118mg 41%
Iron 3.52mg 0.21mg 41%
Zinc 4.16mg 0.13mg 37%
Vitamin B1 0.419mg 0.029mg 33%
Magnesium 144mg 8mg 32%
Vitamin B6 0.419mg 0.045mg 29%
Protein 13.68g 0.42g 27%
Vitamin B5 0.935mg 0.061mg 17%
Carbs 71.13g 22.66g 16%
Potassium 431mg 71mg 11%
Folate 43µg 12µg 8%
Vitamin B2 0.121mg 0.017mg 8%
Calories 339kcal 174kcal 8%
Polyunsaturated fat 0.978g 0.033g 6%
Vitamin C 0mg 4.9mg 5%
Saturated fat 0.454g 1.636g 5%
Calcium 34mg 8mg 3%
Monounsaturated fat 0.344g 0.082g 1%
Fiber 0.3g 1%
Fats 2.47g 1.88g 1%
Net carbs 71.13g 22.36g N/A
Sugar 22.33g N/A
Sodium 2mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Piña colada
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
4%
Piña colada
Minerals Daily Need Coverage Score
168%
Wheat
13%
Piña colada

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 22.33g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 1.182g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Piña colada
Piña colada is lower in glycemic index (difference - 35)
Which food is cheaper?
Piña colada
Piña colada is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.