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  6. Coleslaw vs. Pacific saury raw

Coleslaw vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are coleslaw and pacific saury raw different?

  • Coleslaw is higher in vitamin K, vitamin C, and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than coleslaw (39).

Fast foods, coleslaw and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Coleslaw vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +287.5%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +150%
Contains more CopperCopper +240%
Contains more ZincZinc +378.6%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +135.3%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +284.2%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +170%
Contains more Vitamin KVitamin K +70800%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B3Vitamin B3 +1016.5%
Contains more Vitamin B5Vitamin B5 +204.9%
Contains more Vitamin B12Vitamin B12 +19900%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Coleslaw Pacific saury raw DV% diff.
Vitamin B12 0.01µg 2µg 83%
Vitamin K 70.9µg 0.1µg 59%
Protein 0.95g 19.26g 37%
Polyunsaturated fat 5.348g 0.202g 34%
Phosphorus 20mg 220mg 29%
Selenium 12.6µg 23%
Fats 9.91g 0.69g 14%
Vitamin D 2.5µg 13%
Vitamin B3 0.206mg 2.3mg 13%
Choline 65mg 12%
Cholesterol 4mg 39mg 12%
Vitamin D 99IU 12%
Vitamin C 14.6mg 3.8mg 12%
Vitamin B5 0.246mg 0.75mg 10%
Fiber 1.9g 0g 8%
Saturated fat 1.599g 0.118g 7%
Sodium 203mg 39mg 7%
Manganese 0.102mg 0.24mg 6%
Monounsaturated fat 2.671g 0.157g 6%
Magnesium 8mg 31mg 5%
Zinc 0.14mg 0.67mg 5%
Carbs 14.89g 0g 5%
Copper 0.015mg 0.051mg 4%
Iron 0.22mg 0.55mg 4%
Potassium 129mg 259mg 4%
Folate 15µg 4%
Vitamin B1 0.026mg 0.058mg 3%
Vitamin B2 0.02mg 0.063mg 3%
Calcium 30mg 57mg 3%
Calories 153kcal 88kcal 3%
Vitamin E 0.54mg 0.2mg 2%
Fructose 1.44g 2%
Vitamin A 28µg 21µg 1%
Net carbs 12.99g 0g N/A
Sugar 12.19g 0g N/A
Vitamin B6 0.112mg 0.117mg 0%
Trans fat 0.037g N/A
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.006g 0.033g N/A
Omega-3 - DHA 0.001g 0.074g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1336.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1927.4%
Contains more OtherOther +36.1%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1601.3%
Contains more Poly. FatPolyunsaturated fat +2547.5%
Contains less Sat. FatSaturated fat -92.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.