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Coleslaw vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between coleslaw and mandarin oranges

  • Coleslaw is higher in vitamin K, monounsaturated fat, and polyunsaturated fat, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Coleslaw covers your daily vitamin K needs 59% more than mandarin oranges.
  • Coleslaw contains 102 times more sodium than mandarin oranges. While coleslaw contains 203mg of sodium, mandarin oranges contain only 2mg.

Food varieties used in this article are Fast foods, coleslaw and Tangerines, (mandarin oranges), raw.

Infographic

Coleslaw vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more IronIron +46.7%
Contains more ZincZinc +100%
Contains more ManganeseManganese +161.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +28.7%
Contains more CopperCopper +180%
Contains less SodiumSodium -99%
~equal in Phosphorus ~20mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin B6Vitamin B6 +43.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +82.9%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +82.5%
~equal in Vitamin D ~0µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +3096.8%
Contains more CarbsCarbs +11.6%
Contains more OtherOther +124.3%
Contains more WaterWater +16%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +4351.7%
Contains more Poly. FatPolyunsaturated fat +8127.7%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 14% 12%
Starch: 0 g
Sucrose: 8.96 g
Glucose: 1.69 g
Fructose: 1.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.09 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +48.1%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +26%
Contains more FructoseFructose +66.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coleslaw Mandarin orange DV% diff.
Vitamin K 70.9µg 0µg 59%
Polyunsaturated fat 5.348g 0.065g 35%
Fats 9.91g 0.31g 15%
Vitamin C 14.6mg 26.7mg 13%
Sodium 203mg 2mg 9%
Saturated fat 1.599g 0.039g 7%
Monounsaturated fat 2.671g 0.06g 7%
Calories 153kcal 53kcal 5%
Folate 16µg 4%
Vitamin B1 0.026mg 0.058mg 3%
Copper 0.015mg 0.042mg 3%
Vitamin B6 0.112mg 0.078mg 3%
Manganese 0.102mg 0.039mg 3%
Choline 10.2mg 2%
Vitamin E 0.54mg 0.2mg 2%
Fructose 1.44g 2.4g 1%
Carbs 14.89g 13.34g 1%
Vitamin B5 0.246mg 0.216mg 1%
Vitamin B3 0.206mg 0.376mg 1%
Vitamin B2 0.02mg 0.036mg 1%
Magnesium 8mg 12mg 1%
Calcium 30mg 37mg 1%
Vitamin A 28µg 34µg 1%
Cholesterol 4mg 0mg 1%
Zinc 0.14mg 0.07mg 1%
Iron 0.22mg 0.15mg 1%
Potassium 129mg 166mg 1%
Protein 0.95g 0.81g 0%
Net carbs 12.99g 11.54g N/A
Sugar 12.19g 10.58g N/A
Fiber 1.9g 1.8g 0%
Phosphorus 20mg 20mg 0%
Selenium 0.1µg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coleslaw Mandarin orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Coleslaw
14%
Mandarin orange
Minerals Daily Need Coverage Score
9%
Coleslaw
7%
Mandarin orange

Comparison summary

Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 1.61g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 1.56g)
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 8)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $0.4)
Which food is richer in minerals?
?
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.
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.