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Coleslaw vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between coleslaw and mixed nuts

  • Coleslaw is richer in vitamin K, yet mixed nuts are richer in copper, manganese, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc.
  • Daily need coverage for copper for mixed nuts is 99% higher.
  • Coleslaw contains 12 times more vitamin K than mixed nuts. Coleslaw contains 70.9µg of vitamin K, while mixed nuts contain 5.7µg.
  • Coleslaw contains less saturated fat.
  • Mixed nuts have a lower glycemic index than coleslaw.

Food types used in this article are Fast foods, coleslaw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Coleslaw vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +2762.5%
Contains more CalciumCalcium +290%
Contains more PotassiumPotassium +389.9%
Contains more IronIron +1086.4%
Contains more CopperCopper +5946.7%
Contains more ZincZinc +2300%
Contains more PhosphorusPhosphorus +2180%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +1900%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +2820%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1143.9%
Contains more Vitamin EVitamin E +1348.1%
Contains more Vitamin B1Vitamin B1 +626.9%
Contains more Vitamin B2Vitamin B2 +880%
Contains more Vitamin B3Vitamin B3 +3642.2%
Contains more Vitamin B5Vitamin B5 +363.4%
Contains more Vitamin B6Vitamin B6 +214.3%
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3429.8%
Contains more ProteinProtein +2009.5%
Contains more FatsFats +444.4%
Contains more CarbsCarbs +41.4%
Contains more OtherOther +247%

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% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +966.6%
Contains more Poly. FatPolyunsaturated fat +173.2%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +115.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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.
Coleslaw Mixed nuts
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Coleslaw Mixed nuts DV% diff.
Copper 0.015mg 0.907mg 99%
Manganese 0.102mg 2.04mg 84%
Fats 9.91g 53.95g 68%
Monounsaturated fat 2.671g 28.488g 65%
Polyunsaturated fat 5.348g 14.612g 62%
Selenium 33.9µg 62%
Phosphorus 20mg 456mg 62%
Vitamin K 70.9µg 5.7µg 54%
Magnesium 8mg 229mg 53%
Vitamin E 0.54mg 7.82mg 49%
Vitamin B3 0.206mg 7.709mg 47%
Protein 0.95g 20.04g 38%
Saturated fat 1.599g 8.711g 32%
Iron 0.22mg 2.61mg 30%
Zinc 0.14mg 3.36mg 29%
Calories 153kcal 607kcal 23%
Folate 83µg 21%
Fiber 1.9g 7g 20%
Vitamin B5 0.246mg 1.14mg 18%
Vitamin B6 0.112mg 0.352mg 18%
Vitamin C 14.6mg 0.5mg 16%
Potassium 129mg 632mg 15%
Vitamin B1 0.026mg 0.189mg 14%
Vitamin B2 0.02mg 0.196mg 14%
Sodium 203mg 5mg 9%
Choline 52mg 9%
Calcium 30mg 117mg 9%
Vitamin A 28µg 0µg 3%
Fructose 1.44g 0g 2%
Carbs 14.89g 21.05g 2%
Starch 4.2g 2%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 14.05g N/A
Sugar 12.19g 4.15g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.006g 0.005g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.279g 0.082g 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 0.013g N/A
Omega-6 - Linoleic acid 4.979g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coleslaw Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
9%
Coleslaw
139%
Mixed nuts

Comparison summary

Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 8.04g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 7.112g)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $3)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.