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Coleslaw vs. Prunes — In-Depth Nutrition Comparison

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How are coleslaw and prunes different?

  • Coleslaw is richer in vitamin C and vitamin K, while prunes are higher in copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, and iron.
  • Prunes cover your daily need for copper, 30% more than coleslaw.
  • Coleslaw contains 102 times more sodium than prunes. Coleslaw contains 203mg of sodium, while prunes contain 2mg.

Fast foods, coleslaw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Coleslaw vs Prunes infographic
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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.
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%
Prunes
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +467.4%
Contains more IronIron +322.7%
Contains more CopperCopper +1773.3%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +245%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +193.1%

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%
Prunes
8
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +2333.3%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +19.2%
Contains more Vitamin AVitamin A +39.3%
Contains more Vitamin B1Vitamin B1 +96.2%
Contains more Vitamin B2Vitamin B2 +830%
Contains more Vitamin B3Vitamin B3 +813.6%
Contains more Vitamin B5Vitamin B5 +71.5%
Contains more Vitamin B6Vitamin B6 +83%
~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
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more FatsFats +2507.9%
Contains more WaterWater +137.5%
Contains more ProteinProtein +129.5%
Contains more CarbsCarbs +329%
Contains more OtherOther +218.1%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +4939.6%
Contains more Poly. FatPolyunsaturated fat +8525.8%
Contains less Sat. FatSaturated fat -94.5%

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
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +5873.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1406.5%
Contains more FructoseFructose +764.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Prunes
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Coleslaw Prunes DV% diff.
Polyunsaturated fat 5.348g 0.062g 35%
Copper 0.015mg 0.281mg 30%
Fiber 1.9g 7.1g 21%
Potassium 129mg 732mg 18%
Vitamin C 14.6mg 0.6mg 16%
Carbs 14.89g 63.88g 16%
Fats 9.91g 0.38g 15%
Fructose 1.44g 12.45g 14%
Vitamin B2 0.02mg 0.186mg 13%
Vitamin B3 0.206mg 1.882mg 10%
Vitamin K 70.9µg 59.5µg 10%
Sodium 203mg 2mg 9%
Iron 0.22mg 0.93mg 9%
Manganese 0.102mg 0.299mg 9%
Magnesium 8mg 41mg 8%
Saturated fat 1.599g 0.088g 7%
Phosphorus 20mg 69mg 7%
Monounsaturated fat 2.671g 0.053g 7%
Vitamin B6 0.112mg 0.205mg 7%
Vitamin B5 0.246mg 0.422mg 4%
Calories 153kcal 240kcal 4%
Zinc 0.14mg 0.44mg 3%
Vitamin B1 0.026mg 0.051mg 2%
Starch 5.11g 2%
Protein 0.95g 2.18g 2%
Choline 10.1mg 2%
Cholesterol 4mg 0mg 1%
Calcium 30mg 43mg 1%
Selenium 0.3µg 1%
Vitamin A 28µg 39µg 1%
Vitamin E 0.54mg 0.43mg 1%
Folate 4µg 1%
Net carbs 12.99g 56.78g N/A
Sugar 12.19g 38.13g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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 0g 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 Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
9%
Coleslaw
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 1.511g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Coleslaw
Coleslaw is lower in Sugar (difference - 25.94g)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $2)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.