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  6. Coleslaw vs. Garden cress

Coleslaw vs. Garden cress — In-Depth Nutrition Comparison

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Significant differences between coleslaw and garden cress

  • The amount of vitamin K, vitamin A, vitamin C, manganese, vitamin B2, copper, potassium, iron, and vitamin B6 in garden cress is higher than in coleslaw.
  • Garden cress covers your daily vitamin K needs 392% more than coleslaw.
  • Garden cress has 15 times less sodium than coleslaw. Coleslaw has 203mg of sodium, while garden cress has 14mg.

Specific food types used in this comparison are Fast foods, coleslaw and Cress, garden, raw.

Infographic

Coleslaw vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +369.8%
Contains more IronIron +490.9%
Contains more CopperCopper +1033.3%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +280%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +442.2%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +372.6%
Contains more Vitamin AVitamin A +1135.7%
Contains more Vitamin EVitamin E +29.6%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +385.4%
Contains more Vitamin B6Vitamin B6 +120.5%
Contains more Vitamin KVitamin K +664.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.242mg

All nutrients comparison - raw data values

Nutrient Coleslaw Garden cress DV% diff.
Vitamin K 70.9µg 541.9µg 393%
Vitamin C 14.6mg 69mg 60%
Vitamin A 28µg 346µg 35%
Polyunsaturated fat 5.348g 0.228g 34%
Manganese 0.102mg 0.553mg 20%
Folate 80µg 20%
Vitamin B2 0.02mg 0.26mg 18%
Copper 0.015mg 0.17mg 17%
Iron 0.22mg 1.3mg 14%
Potassium 129mg 606mg 14%
Fats 9.91g 0.7g 14%
Vitamin B6 0.112mg 0.247mg 10%
Phosphorus 20mg 76mg 8%
Sodium 203mg 14mg 8%
Magnesium 8mg 38mg 7%
Saturated fat 1.599g 0.023g 7%
Monounsaturated fat 2.671g 0.239g 6%
Calories 153kcal 32kcal 6%
Vitamin B3 0.206mg 1mg 5%
Vitamin B1 0.026mg 0.08mg 5%
Calcium 30mg 81mg 5%
Choline 19.5mg 4%
Carbs 14.89g 5.5g 3%
Protein 0.95g 2.6g 3%
Fiber 1.9g 1.1g 3%
Selenium 0.9µg 2%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Vitamin E 0.54mg 0.7mg 1%
Zinc 0.14mg 0.23mg 1%
Net carbs 12.99g 4.4g N/A
Sugar 12.19g 4.4g N/A
Vitamin B5 0.246mg 0.242mg 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

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more FatsFats +1315.7%
Contains more CarbsCarbs +170.7%
Contains more ProteinProtein +173.7%
Contains more WaterWater +21.8%
Contains more OtherOther +116.9%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1017.6%
Contains more Poly. FatPolyunsaturated fat +2245.6%
Contains less Sat. FatSaturated fat -98.6%

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.