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  6. Coleslaw vs. Salmon raw

Coleslaw vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between coleslaw and salmon raw

  • Coleslaw has more vitamin C; however, salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, vitamin B2, copper, phosphorus, and vitamin B1.
  • Salmon raw covers your daily need for vitamin B12, 132% more than coleslaw.
  • Coleslaw has less cholesterol.
  • The glycemic index of coleslaw is higher.

These are the specific foods used in this comparison Fast foods, coleslaw and Fish, salmon, Atlantic, wild, raw.

Infographic

Coleslaw vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +150%
Contains more ManganeseManganese +537.5%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +279.8%
Contains more IronIron +263.6%
Contains more CopperCopper +1566.7%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -78.3%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +769.2%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +3715.5%
Contains more Vitamin B5Vitamin B5 +576.4%
Contains more Vitamin B6Vitamin B6 +630.4%
Contains more Vitamin B12Vitamin B12 +31700%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +56.3%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1988.4%
Contains more OtherOther +541%
~equal in Water ~68.5g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +110.6%
Contains less Sat. FatSaturated fat -38.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coleslaw Salmon raw DV% diff.
Vitamin B12 0.01µg 3.18µg 132%
Selenium 36.5µg 66%
Vitamin K 70.9µg 59%
Vitamin B6 0.112mg 0.818mg 54%
Vitamin B3 0.206mg 7.86mg 48%
Protein 0.95g 19.84g 38%
Vitamin B5 0.246mg 1.664mg 28%
Vitamin B2 0.02mg 0.38mg 28%
Copper 0.015mg 0.25mg 26%
Phosphorus 20mg 200mg 26%
Polyunsaturated fat 5.348g 2.539g 19%
Vitamin B1 0.026mg 0.226mg 17%
Cholesterol 4mg 55mg 17%
Vitamin C 14.6mg 0mg 16%
Potassium 129mg 490mg 11%
Fiber 1.9g 0g 8%
Iron 0.22mg 0.8mg 7%
Sodium 203mg 44mg 7%
Folate 25µg 6%
Zinc 0.14mg 0.64mg 5%
Magnesium 8mg 29mg 5%
Carbs 14.89g 0g 5%
Fats 9.91g 6.34g 5%
Vitamin E 0.54mg 4%
Manganese 0.102mg 0.016mg 4%
Saturated fat 1.599g 0.981g 3%
Calcium 30mg 12mg 2%
Fructose 1.44g 2%
Vitamin A 28µg 12µg 2%
Monounsaturated fat 2.671g 2.103g 1%
Calories 153kcal 142kcal 1%
Net carbs 12.99g 0g N/A
Sugar 12.19g N/A
Trans fat 0.037g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.006g 0.321g N/A
Omega-3 - DHA 0.001g 1.115g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - DPA 0g 0.287g 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 Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
77%
Salmon raw
Minerals Daily Need Coverage Score
9%
Coleslaw
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 159mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 0.618g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Coleslaw
Coleslaw is lower in Cholesterol (difference - 51mg)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $13)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.