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Coleslaw vs. Blackberry — In-Depth Nutrition Comparison

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How are coleslaw and blackberries different?

  • Coleslaw is higher in vitamin K and vitamin B6; however, blackberries are richer in manganese, copper, fiber, and vitamin C.
  • Daily need coverage for vitamin K for coleslaw is 43% higher.
  • Coleslaw contains 203 times more sodium than blackberries. While coleslaw contains 203mg of sodium, blackberries contain only 1mg.
  • Blackberries have a lower glycemic index (25) than coleslaw (39).

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

Infographic

Coleslaw vs Blackberry 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
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%
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%
~equal in Calcium ~29mg
~equal in Phosphorus ~22mg

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more FatsFats +1922.4%
Contains more CarbsCarbs +54.9%
Contains more OtherOther +130.6%
Contains more ProteinProtein +46.3%
Contains more WaterWater +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +5583%
Contains more Poly. FatPolyunsaturated fat +1810%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +12700%
Contains more GalactoseGalactose +200%
Contains more GlucoseGlucose +36.7%
Contains more FructoseFructose +66.7%
Contains more MaltoseMaltose +∞%
~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.
Coleslaw Blackberry
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 Coleslaw Blackberry DV% diff.
Vitamin K 70.9µg 19.8µg 43%
Polyunsaturated fat 5.348g 0.28g 34%
Manganese 0.102mg 0.646mg 24%
Copper 0.015mg 0.165mg 17%
Fiber 1.9g 5.3g 14%
Fats 9.91g 0.49g 14%
Sodium 203mg 1mg 9%
Saturated fat 1.599g 0.014g 7%
Vitamin C 14.6mg 21mg 7%
Monounsaturated fat 2.671g 0.047g 7%
Vitamin B6 0.112mg 0.03mg 6%
Folate 25µg 6%
Calories 153kcal 43kcal 6%
Iron 0.22mg 0.62mg 5%
Vitamin E 0.54mg 1.17mg 4%
Zinc 0.14mg 0.53mg 4%
Vitamin B3 0.206mg 0.646mg 3%
Magnesium 8mg 20mg 3%
Choline 8.5mg 2%
Vitamin A 28µg 11µg 2%
Carbs 14.89g 9.61g 2%
Fructose 1.44g 2.4g 1%
Vitamin B5 0.246mg 0.276mg 1%
Vitamin B1 0.026mg 0.02mg 1%
Cholesterol 4mg 0mg 1%
Selenium 0.4µg 1%
Protein 0.95g 1.39g 1%
Potassium 129mg 162mg 1%
Net carbs 12.99g 4.31g N/A
Calcium 30mg 29mg 0%
Sugar 12.19g 4.88g N/A
Phosphorus 20mg 22mg 0%
Vitamin B2 0.02mg 0.026mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Omega-3 - EPA 0.006g 0g N/A
Omega-3 - DHA 0.001g 0g 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
Coleslaw Blackberry
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
23%
Coleslaw
17%
Blackberry
Minerals Daily Need Coverage Score
9%
Coleslaw
23%
Blackberry

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.