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Blackberry vs. Coleslaw — In-Depth Nutrition Comparison

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How are blackberries and coleslaw different?

  • Blackberries are higher in manganese, copper, fiber, and vitamin C; however, coleslaw is richer in vitamin K and vitamin B6.
  • Daily need coverage for vitamin K for coleslaw is 43% higher.
  • Blackberries contain 11 times more copper than coleslaw. While blackberries contain 0.165mg of copper, coleslaw contains only 0.015mg.
  • Blackberries have less saturated fat.
  • Blackberries have a lower glycemic index (25) than coleslaw (39).

Blackberries, raw and Fast foods, coleslaw are the varieties used in this article.

Infographic

Blackberry vs Coleslaw 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 +150%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +181.8%
Contains more CopperCopper +1000%
Contains more ZincZinc +278.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +533.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~30mg
~equal in Phosphorus ~20mg

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +43.8%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin B3Vitamin B3 +213.6%
Contains more Vitamin B5Vitamin B5 +12.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +154.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B6Vitamin B6 +273.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +258.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +46.3%
Contains more WaterWater +20.1%
Contains more FatsFats +1922.4%
Contains more CarbsCarbs +54.9%
Contains more OtherOther +130.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -99.1%
Contains more Mono. FatMonounsaturated fat +5583%
Contains more Poly. FatPolyunsaturated fat +1810%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
Contains more GlucoseGlucose +36.7%
Contains more FructoseFructose +66.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +12700%
Contains more GalactoseGalactose +200%
~equal in Starch ~0g
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Coleslaw DV% diff.
Vitamin K 19.8µg 70.9µg 43%
Polyunsaturated fat 0.28g 5.348g 34%
Manganese 0.646mg 0.102mg 24%
Copper 0.165mg 0.015mg 17%
Fiber 5.3g 1.9g 14%
Fats 0.49g 9.91g 14%
Sodium 1mg 203mg 9%
Saturated fat 0.014g 1.599g 7%
Vitamin C 21mg 14.6mg 7%
Monounsaturated fat 0.047g 2.671g 7%
Vitamin B6 0.03mg 0.112mg 6%
Folate 25µg 6%
Calories 43kcal 153kcal 6%
Iron 0.62mg 0.22mg 5%
Vitamin E 1.17mg 0.54mg 4%
Zinc 0.53mg 0.14mg 4%
Vitamin B3 0.646mg 0.206mg 3%
Magnesium 20mg 8mg 3%
Choline 8.5mg 2%
Vitamin A 11µg 28µg 2%
Carbs 9.61g 14.89g 2%
Fructose 2.4g 1.44g 1%
Vitamin B5 0.276mg 0.246mg 1%
Vitamin B1 0.02mg 0.026mg 1%
Cholesterol 0mg 4mg 1%
Selenium 0.4µg 1%
Protein 1.39g 0.95g 1%
Potassium 162mg 129mg 1%
Net carbs 4.31g 12.99g N/A
Calcium 29mg 30mg 0%
Sugar 4.88g 12.19g N/A
Phosphorus 22mg 20mg 0%
Vitamin B2 0.026mg 0.02mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Coleslaw
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
17%
Blackberry
23%
Coleslaw
Minerals Daily Need Coverage Score
23%
Blackberry
9%
Coleslaw

Comparison summary

Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 7.31g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 202mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 1.585g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.