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Coleslaw vs. Macadamia — In-Depth Nutrition Comparison

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How are coleslaw and macadamia different?

  • Coleslaw is richer in vitamin C, while macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, fiber, phosphorus, and vitamin B3.
  • Macadamia covers your daily need for manganese, 175% more than coleslaw.
  • Coleslaw contains 12 times more vitamin C than macadamia. Coleslaw contains 14.6mg of vitamin C, while macadamia contains 1.2mg.
  • Coleslaw is lower in saturated fat.
  • Coleslaw has a higher glycemic index (39) than macadamia (10).

Fast foods, coleslaw and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Coleslaw vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +1525%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +1577.3%
Contains more CopperCopper +4940%
Contains more ZincZinc +828.6%
Contains more PhosphorusPhosphorus +840%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +3950%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +1116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +4496.2%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +1100.5%
Contains more Vitamin B5Vitamin B5 +208.1%
Contains more Vitamin B6Vitamin B6 +145.5%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +5298.5%
Contains more ProteinProtein +732.6%
Contains more FatsFats +664.6%
Contains more OtherOther +37.3%
~equal in Carbs ~13.82g

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Poly. FatPolyunsaturated fat +256.1%
Contains more Mono. FatMonounsaturated fat +2104.3%

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
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +102.3%
Contains more GlucoseGlucose +2314.3%
Contains more FructoseFructose +1957.1%
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 Macadamia
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coleslaw Macadamia DV% diff.
Manganese 0.102mg 4.131mg 175%
Monounsaturated fat 2.671g 58.877g 141%
Fats 9.91g 75.77g 101%
Vitamin B1 0.026mg 1.195mg 97%
Copper 0.015mg 0.756mg 82%
Vitamin K 70.9µg 59%
Saturated fat 1.599g 12.061g 48%
Iron 0.22mg 3.69mg 43%
Magnesium 8mg 130mg 29%
Calories 153kcal 718kcal 28%
Fiber 1.9g 8.6g 27%
Polyunsaturated fat 5.348g 1.502g 26%
Phosphorus 20mg 188mg 24%
Vitamin C 14.6mg 1.2mg 15%
Protein 0.95g 7.91g 14%
Vitamin B3 0.206mg 2.473mg 14%
Vitamin B6 0.112mg 0.275mg 13%
Zinc 0.14mg 1.3mg 11%
Vitamin B2 0.02mg 0.162mg 11%
Vitamin B5 0.246mg 0.758mg 10%
Sodium 203mg 5mg 9%
Potassium 129mg 368mg 7%
Selenium 3.6µg 7%
Calcium 30mg 85mg 6%
Folate 11µg 3%
Vitamin A 28µg 0µg 3%
Fructose 1.44g 0.07g 2%
Cholesterol 4mg 0mg 1%
Carbs 14.89g 13.82g 0%
Net carbs 12.99g 5.22g N/A
Sugar 12.19g 4.57g N/A
Starch 1.05g 0%
Vitamin E 0.54mg 0.54mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g N/A
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 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 0g 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 Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
9%
Coleslaw
122%
Macadamia

Comparison summary

Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 7.62g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 198mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 10.462g)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $3)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.