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Beans vs. Coleslaw — In-Depth Nutrition Comparison

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What are the main differences between beans and coleslaw?

  • Beans are richer in copper, fiber, phosphorus, zinc, vitamin B1, and magnesium, while coleslaw is higher in vitamin K and vitamin C.
  • Coleslaw's daily need coverage for vitamin K is 58% higher.
  • Coleslaw has 14 times less copper than beans. Beans have 0.206mg of copper, while coleslaw has 0.015mg.
  • Beans are lower in saturated fat.

We used Beans, baked, canned, no salt added and Fast foods, coleslaw types in this comparison.

Infographic

Beans vs Coleslaw 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.
Beans
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +129.5%
Contains more IronIron +31.8%
Contains more CopperCopper +1273.3%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +420%
Contains less SodiumSodium -99.5%
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.
Beans
6
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin B1Vitamin B1 +476.9%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +108.7%
Contains more Vitamin B6Vitamin B6 +16.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +371%
Contains more Vitamin AVitamin A +460%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8762.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beans Coleslaw DV% diff.
Vitamin K 0.8µg 70.9µg 58%
Polyunsaturated fat 0.172g 5.348g 35%
Copper 0.206mg 0.015mg 21%
Fats 0.4g 9.91g 15%
Fiber 5.5g 1.9g 14%
Vitamin C 3.1mg 14.6mg 13%
Phosphorus 104mg 20mg 12%
Zinc 1.4mg 0.14mg 11%
Vitamin B1 0.15mg 0.026mg 10%
Sodium 1mg 203mg 9%
Selenium 4.5µg 8%
Protein 4.8g 0.95g 8%
Saturated fat 0.103g 1.599g 7%
Monounsaturated fat 0.035g 2.671g 7%
Choline 30.8mg 6%
Folate 24µg 6%
Magnesium 32mg 8mg 6%
Potassium 296mg 129mg 5%
Vitamin B5 0.246mg 5%
Manganese 0.102mg 4%
Vitamin A 5µg 28µg 3%
Vitamin E 0.15mg 0.54mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Fructose 1.44g 2%
Calories 105kcal 153kcal 2%
Calcium 50mg 30mg 2%
Carbs 20.49g 14.89g 2%
Vitamin B6 0.13mg 0.112mg 1%
Vitamin B3 0.43mg 0.206mg 1%
Cholesterol 0mg 4mg 1%
Iron 0.29mg 0.22mg 1%
Net carbs 14.99g 12.99g N/A
Sugar 7.78g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +405.3%
Contains more CarbsCarbs +37.6%
Contains more OtherOther +106%
Contains more FatsFats +2377.5%
~equal in Water ~73.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +7531.4%
Contains more Poly. FatPolyunsaturated fat +3009.3%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.