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  6. Coleslaw vs. Pomegranate

Coleslaw vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between coleslaw and pomegranate

  • Coleslaw has more vitamin K, polyunsaturated fat, and monounsaturated fat; however, pomegranate is higher in copper and fiber.
  • Coleslaw covers your daily need for vitamin K, 45% more than pomegranate.
  • Coleslaw has 68 times more polyunsaturated fat than pomegranate. While coleslaw has 5.348g of polyunsaturated fat, pomegranate has only 0.079g.
  • Pomegranate has less sodium.

These are the specific foods used in this comparison Fast foods, coleslaw and Pomegranates, raw.

Infographic

Coleslaw vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +200%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +82.9%
Contains more IronIron +36.4%
Contains more CopperCopper +953.3%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +16.7%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +43.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +332.3%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B5Vitamin B5 +53.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Pomegranate DV% diff.
Vitamin K 70.9µg 16.4µg 45%
Polyunsaturated fat 5.348g 0.079g 35%
Copper 0.015mg 0.158mg 16%
Fats 9.91g 1.17g 13%
Folate 38µg 10%
Sodium 203mg 3mg 9%
Fiber 1.9g 4g 8%
Saturated fat 1.599g 0.12g 7%
Monounsaturated fat 2.671g 0.093g 6%
Vitamin C 14.6mg 10.2mg 5%
Calories 153kcal 83kcal 4%
Vitamin B6 0.112mg 0.075mg 3%
Vitamin B5 0.246mg 0.377mg 3%
Vitamin B2 0.02mg 0.053mg 3%
Vitamin A 28µg 0µg 3%
Vitamin B1 0.026mg 0.067mg 3%
Potassium 129mg 236mg 3%
Fructose 1.44g 2%
Zinc 0.14mg 0.35mg 2%
Calcium 30mg 10mg 2%
Phosphorus 20mg 36mg 2%
Protein 0.95g 1.67g 1%
Vitamin B3 0.206mg 0.293mg 1%
Iron 0.22mg 0.3mg 1%
Selenium 0.5µg 1%
Manganese 0.102mg 0.119mg 1%
Magnesium 8mg 12mg 1%
Choline 7.6mg 1%
Cholesterol 4mg 0mg 1%
Carbs 14.89g 18.7g 1%
Net carbs 12.99g 14.7g N/A
Sugar 12.19g 13.67g N/A
Vitamin E 0.54mg 0.6mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more FatsFats +747%
Contains more OtherOther +56.6%
Contains more ProteinProtein +75.8%
Contains more CarbsCarbs +25.6%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2772%
Contains more Poly. FatPolyunsaturated fat +6669.6%
Contains less Sat. FatSaturated fat -92.5%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.