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  6. Coleslaw vs. Heart of palm

Coleslaw vs. Heart of palm — In-Depth Nutrition Comparison

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How are coleslaw and heart of palm different?

  • Coleslaw is higher in vitamin K; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2.
  • Daily need coverage for copper for heart of palm is 70% higher.
  • Heart of palm has less saturated fat.

Fast foods, coleslaw and Hearts of palm, raw are the varieties used in this article.

Infographic

Coleslaw vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more CalciumCalcium +66.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +1300%
Contains more IronIron +668.2%
Contains more CopperCopper +4193.3%
Contains more ZincZinc +2564.3%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -93.1%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +336.9%
Contains more Vitamin B6Vitamin B6 +623.2%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Coleslaw Heart of palm DV% diff.
Copper 0.015mg 0.644mg 70%
Vitamin K 70.9µg 0µg 59%
Vitamin B6 0.112mg 0.81mg 54%
Potassium 129mg 1806mg 49%
Polyunsaturated fat 5.348g 0.089g 35%
Zinc 0.14mg 3.73mg 33%
Iron 0.22mg 1.69mg 18%
Phosphorus 20mg 140mg 17%
Fats 9.91g 0.2g 15%
Vitamin B2 0.02mg 0.18mg 12%
Sodium 203mg 14mg 8%
Vitamin C 14.6mg 8mg 7%
Monounsaturated fat 2.671g 0.005g 7%
Saturated fat 1.599g 0.046g 7%
Folate 24µg 6%
Vitamin B5 0.246mg 5%
Vitamin B3 0.206mg 0.9mg 4%
Carbs 14.89g 25.61g 4%
Manganese 0.102mg 4%
Protein 0.95g 2.7g 4%
Vitamin A 28µg 3µg 3%
Fructose 1.44g 2%
Calories 153kcal 115kcal 2%
Vitamin B1 0.026mg 0.05mg 2%
Fiber 1.9g 1.5g 2%
Selenium 0.7µg 1%
Calcium 30mg 18mg 1%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 24.11g N/A
Magnesium 8mg 10mg 0%
Sugar 12.19g 17.16g N/A
Vitamin E 0.54mg 0.5mg 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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more FatsFats +4855%
Contains more ProteinProtein +184.2%
Contains more CarbsCarbs +72%
Contains more OtherOther +139.8%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +53320%
Contains more Poly. FatPolyunsaturated fat +5909%
Contains less Sat. FatSaturated fat -97.1%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.