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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 C, Vitamin A RAE, 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.
Coleslaw
Coleslaw
0
:
10
Garden cress
Garden cress
Contains more Calcium +170%
Contains more Iron +490.9%
Contains more Magnesium +375%
Contains more Phosphorus +280%
Contains more Potassium +369.8%
Contains less Sodium -93.1%
Contains more Zinc +64.3%
Contains more Copper +1033.3%
Contains more Manganese +442.2%
Coleslaw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 9% 6% 9% 12% 27% 4% 5% 14% 0%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Calcium +170%
Contains more Iron +490.9%
Contains more Magnesium +375%
Contains more Phosphorus +280%
Contains more Potassium +369.8%
Contains less Sodium -93.1%
Contains more Zinc +64.3%
Contains more Copper +1033.3%
Contains more Manganese +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.
Coleslaw
Coleslaw
2
:
10
Garden cress
Garden cress
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7181.1%
Contains more Vitamin E +29.6%
Contains more Vitamin C +372.6%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +1200%
Contains more Vitamin B3 +385.4%
Contains more Vitamin B6 +120.5%
Contains more Vitamin K +664.3%
Equal in Vitamin B5 - 0.242
Coleslaw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 0% 49% 7% 5% 4% 15% 26% 0% 2% 178%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7181.1%
Contains more Vitamin E +29.6%
Contains more Vitamin C +372.6%
Contains more Vitamin B1 +207.7%
Contains more Vitamin B2 +1200%
Contains more Vitamin B3 +385.4%
Contains more Vitamin B6 +120.5%
Contains more Vitamin K +664.3%
Equal in Vitamin B5 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coleslaw
Coleslaw
2
:
3
Garden cress
Garden cress
Contains more Fats +1315.7%
Contains more Carbs +170.7%
Contains more Protein +173.7%
Contains more Water +21.8%
Contains more Other +116.9%
Coleslaw
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Garden cress
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 Fats +1315.7%
Contains more Carbs +170.7%
Contains more Protein +173.7%
Contains more Water +21.8%
Contains more Other +116.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coleslaw
Coleslaw
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +1017.6%
Contains more Polyunsaturated fat +2245.6%
Contains less Saturated Fat -98.6%
Coleslaw
17% 28% 56%
Saturated Fat: 1.599 g
Monounsaturated Fat: 2.671 g
Polyunsaturated fat: 5.348 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +1017.6%
Contains more Polyunsaturated fat +2245.6%
Contains less Saturated Fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coleslaw Garden cress Opinion
Net carbs 12.99g 4.4g Coleslaw
Protein 0.95g 2.6g Garden cress
Fats 9.91g 0.7g Coleslaw
Carbs 14.89g 5.5g Coleslaw
Calories 153kcal 32kcal Coleslaw
Fructose 1.44g Coleslaw
Sugar 12.19g 4.4g Garden cress
Fiber 1.9g 1.1g Coleslaw
Calcium 30mg 81mg Garden cress
Iron 0.22mg 1.3mg Garden cress
Magnesium 8mg 38mg Garden cress
Phosphorus 20mg 76mg Garden cress
Potassium 129mg 606mg Garden cress
Sodium 203mg 14mg Garden cress
Zinc 0.14mg 0.23mg Garden cress
Copper 0.015mg 0.17mg Garden cress
Manganese 0.102mg 0.553mg Garden cress
Selenium 0.9µg Garden cress
Vitamin A 95IU 6917IU Garden cress
Vitamin A RAE 28µg 346µg Garden cress
Vitamin E 0.54mg 0.7mg Garden cress
Vitamin C 14.6mg 69mg Garden cress
Vitamin B1 0.026mg 0.08mg Garden cress
Vitamin B2 0.02mg 0.26mg Garden cress
Vitamin B3 0.206mg 1mg Garden cress
Vitamin B5 0.246mg 0.242mg Coleslaw
Vitamin B6 0.112mg 0.247mg Garden cress
Folate 80µg Garden cress
Vitamin B12 0.01µg 0µg Coleslaw
Vitamin K 70.9µg 541.9µg Garden cress
Cholesterol 4mg 0mg Garden cress
Trans Fat 0.037g 0g Garden cress
Saturated Fat 1.599g 0.023g Garden cress
Omega-3 - DHA 0.001g 0g Coleslaw
Omega-3 - EPA 0.006g 0g Coleslaw
Monounsaturated Fat 2.671g 0.239g Coleslaw
Polyunsaturated fat 5.348g 0.228g Coleslaw
Omega-6 - Eicosadienoic acid 0.002g Coleslaw
Omega-6 - Linoleic acid 4.979g Coleslaw
Omega-6 - Gamma-linoleic acid 0.024g Coleslaw
Omega-3 - ALA 0.279g Coleslaw
Omega-3 - Eicosatrienoic acid 0.001g Coleslaw
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Coleslaw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coleslaw Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Coleslaw
187%
Garden cress
Minerals Daily Need Coverage Score
9%
Coleslaw
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 7.79g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 189mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 1.576g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.