Coleslaw vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between coleslaw and mashed potato?
- Coleslaw is richer in vitamin K, vitamin C, and monounsaturated fat, while mashed potato is higher in phosphorus and vitamin B3.
- Coleslaw's daily need coverage for vitamin K is 54% higher.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than coleslaw (39).
We used Fast foods, coleslaw and Fast foods, potato, mashed types in this comparison.
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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.
| Contains more CalciumCalcium | +66.7% |
| Contains less SodiumSodium | -33.7% |
| Contains more MagnesiumMagnesium | +87.5% |
| Contains more PotassiumPotassium | +121.7% |
| Contains more IronIron | +40.9% |
| Contains more CopperCopper | +133.3% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +195% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +28.6% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +1101.7% |
| Contains more Vitamin AVitamin A | +53.6% |
| Contains more Vitamin B3Vitamin B3 | +424.3% |
| Contains more Vitamin B12Vitamin B12 | +600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.95 g
Fats:
9.91 g
Carbs:
14.89 g
Water:
73.42 g
Other:
0.83 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more FatsFats | +251.4% |
| Contains more ProteinProtein | +73.7% |
| Contains more OtherOther | +51.8% |
~equal in
Carbs
~14.65g
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.599 g
Monounsaturated fat:
Mono. Fat
2.671 g
Polyunsaturated fat:
Poly. Fat
5.348 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +271% |
| Contains more Poly. FatPolyunsaturated fat | +298.5% |
| Contains less Sat. FatSaturated fat | -63.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +8860% |
| Contains more GlucoseGlucose | +745% |
| Contains more FructoseFructose | +620% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 70.9µg | 5.9µg | 54% |
| Polyunsaturated fat | 5.348g | 1.342g | 27% |
| Vitamin C | 14.6mg | 0mg | 16% |
| Fats | 9.91g | 2.82g | 11% |
| Phosphorus | 20mg | 59mg | 6% |
| Vitamin B5 | 0.246mg | 5% | |
| Monounsaturated fat | 2.671g | 0.72g | 5% |
| Saturated fat | 1.599g | 0.577g | 5% |
| Potassium | 129mg | 286mg | 5% |
| Vitamin B3 | 0.206mg | 1.08mg | 5% |
| Starch | 12.1g | 5% | |
| Sodium | 203mg | 306mg | 4% |
| Vitamin B12 | 0.01µg | 0.07µg | 3% |
| Calories | 153kcal | 89kcal | 3% |
| Copper | 0.015mg | 0.035mg | 2% |
| Fiber | 1.9g | 1.3g | 2% |
| Choline | 13.4mg | 2% | |
| Magnesium | 8mg | 15mg | 2% |
| Vitamin A | 28µg | 43µg | 2% |
| Fructose | 1.44g | 0.2g | 2% |
| Folate | 9µg | 2% | |
| Vitamin B6 | 0.112mg | 0.12mg | 1% |
| Vitamin B1 | 0.026mg | 0.015mg | 1% |
| Protein | 0.95g | 1.65g | 1% |
| Selenium | 0.8µg | 1% | |
| Vitamin E | 0.54mg | 0.42mg | 1% |
| Zinc | 0.14mg | 0.22mg | 1% |
| Iron | 0.22mg | 0.31mg | 1% |
| Calcium | 30mg | 18mg | 1% |
| Cholesterol | 4mg | 0mg | 1% |
| Carbs | 14.89g | 14.65g | 0% |
| Net carbs | 12.99g | 13.35g | N/A |
| Sugar | 12.19g | 0.5g | N/A |
| Manganese | 0.102mg | 0.098mg | 0% |
| Vitamin B2 | 0.02mg | 0.015mg | 0% |
| Trans fat | 0.037g | 0.105g | N/A |
| Omega-3 - EPA | 0.006g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.279g | 0.174g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.006g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 4.979g | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
9%
15%
Comparison summary
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 11.69g)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 1.022g)
Which food is richer in minerals?
Mashed potato is relatively richer in minerals
Which food contains less Sodium?
Coleslaw contains less Sodium (difference - 103mg)
Which food is lower in glycemic index?
Coleslaw is lower in glycemic index (difference - 48)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.