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  6. Coleslaw vs. Chard raw

Coleslaw vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between coleslaw and chard raw

  • Chard raw is richer than coleslaw in vitamin K, vitamin A, iron, copper, magnesium, vitamin C, manganese, vitamin E, and potassium.
  • Daily need coverage for vitamin K for chard raw is 633% higher.
  • Coleslaw contains 53 times more saturated fat than chard raw. Coleslaw contains 1.599g of saturated fat, while chard raw contains 0.03g.

Food types used in this article are Fast foods, coleslaw and Chard, swiss, raw.

Infographic

Coleslaw vs Chard raw 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.
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +912.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +193.8%
Contains more IronIron +718.2%
Contains more CopperCopper +1093.3%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +258.8%
~equal in Sodium ~213mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B5Vitamin B5 +43%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +105.5%
Contains more Vitamin AVitamin A +992.9%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin KVitamin K +1070.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Chard raw DV% diff.
Vitamin K 70.9µg 830µg 633%
Polyunsaturated fat 5.348g 0.07g 35%
Vitamin A 28µg 306µg 31%
Iron 0.22mg 1.8mg 20%
Copper 0.015mg 0.179mg 18%
Vitamin C 14.6mg 30mg 17%
Magnesium 8mg 81mg 17%
Fats 9.91g 0.2g 15%
Manganese 0.102mg 0.366mg 11%
Vitamin E 0.54mg 1.89mg 9%
Calories 153kcal 19kcal 7%
Saturated fat 1.599g 0.03g 7%
Monounsaturated fat 2.671g 0.04g 7%
Potassium 129mg 379mg 7%
Vitamin B2 0.02mg 0.09mg 5%
Phosphorus 20mg 46mg 4%
Folate 14µg 4%
Carbs 14.89g 3.74g 4%
Choline 18mg 3%
Protein 0.95g 1.8g 2%
Calcium 30mg 51mg 2%
Fructose 1.44g 2%
Selenium 0.9µg 2%
Zinc 0.14mg 0.36mg 2%
Fiber 1.9g 1.6g 1%
Vitamin B3 0.206mg 0.4mg 1%
Vitamin B6 0.112mg 0.099mg 1%
Vitamin B5 0.246mg 0.172mg 1%
Vitamin B1 0.026mg 0.04mg 1%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 2.14g N/A
Sugar 12.19g 1.1g N/A
Sodium 203mg 213mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%
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

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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +4855%
Contains more CarbsCarbs +298.1%
Contains more ProteinProtein +89.5%
Contains more WaterWater +26.2%
Contains more OtherOther +92.8%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +6577.5%
Contains more Poly. FatPolyunsaturated fat +7540%
Contains less Sat. FatSaturated fat -98.1%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.