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  6. Coleslaw vs. Bran raw

Coleslaw vs. Bran raw — In-Depth Nutrition Comparison

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Significant differences between coleslaw and bran raw

  • Coleslaw has more vitamin K; however, bran raw is richer in manganese, phosphorus, vitamin B1, iron, magnesium, fiber, copper, zinc, and vitamin B5.
  • Bran raw covers your daily manganese needs 240% more than coleslaw.
  • Bran raw has 22 times less vitamin K than coleslaw. Coleslaw has 70.9µg of vitamin K, while bran raw has 3.2µg.
  • Bran raw has a higher glycemic index. The glycemic index of bran raw is 56, while the glycemic index of coleslaw is 39.

Specific food types used in this comparison are Fast foods, coleslaw and Oat bran, raw.

Infographic

Coleslaw vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +2837.5%
Contains more CalciumCalcium +93.3%
Contains more PotassiumPotassium +338.8%
Contains more IronIron +2359.1%
Contains more CopperCopper +2586.7%
Contains more ZincZinc +2121.4%
Contains more PhosphorusPhosphorus +3570%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +5419.6%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2115.6%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +4400%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +353.4%
Contains more Vitamin B5Vitamin B5 +507.3%
Contains more Vitamin B6Vitamin B6 +47.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Bran raw DV% diff.
Manganese 0.102mg 5.63mg 240%
Phosphorus 20mg 734mg 102%
Vitamin B1 0.026mg 1.17mg 95%
Selenium 45.2µg 82%
Iron 0.22mg 5.41mg 65%
Vitamin K 70.9µg 3.2µg 56%
Magnesium 8mg 235mg 54%
Fiber 1.9g 15.4g 54%
Copper 0.015mg 0.403mg 43%
Protein 0.95g 17.3g 33%
Zinc 0.14mg 3.11mg 27%
Vitamin B5 0.246mg 1.494mg 25%
Carbs 14.89g 66.22g 17%
Polyunsaturated fat 5.348g 2.766g 17%
Vitamin C 14.6mg 0mg 16%
Vitamin B2 0.02mg 0.22mg 15%
Potassium 129mg 566mg 13%
Folate 52µg 13%
Sodium 203mg 4mg 9%
Choline 32.2mg 6%
Vitamin B3 0.206mg 0.934mg 5%
Calories 153kcal 246kcal 5%
Fats 9.91g 7.03g 4%
Vitamin B6 0.112mg 0.165mg 4%
Vitamin E 0.54mg 1.01mg 3%
Vitamin A 28µg 0µg 3%
Calcium 30mg 58mg 3%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Saturated fat 1.599g 1.328g 1%
Monounsaturated fat 2.671g 2.376g 1%
Net carbs 12.99g 50.82g N/A
Sugar 12.19g 1.45g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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

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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +41%
Contains more WaterWater +1020.9%
Contains more ProteinProtein +1721.1%
Contains more CarbsCarbs +344.7%
Contains more OtherOther +249.4%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +93.3%
Contains less Sat. FatSaturated fat -16.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.