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  6. Coleslaw vs. Pumpkin

Coleslaw vs. Pumpkin — In-Depth Nutrition Comparison

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How are coleslaw and pumpkin different?

  • Coleslaw is higher in vitamin K, vitamin C, and fiber; however, pumpkin is richer in vitamin A, copper, iron, vitamin B2, and potassium.
  • Daily need coverage for vitamin A for pumpkin is 168% higher.
  • Coleslaw contains 203 times more sodium than pumpkin. While coleslaw contains 203mg of sodium, pumpkin contains only 1mg.
  • Coleslaw has a lower glycemic index (39) than pumpkin (52).

Fast foods, coleslaw and Pumpkin, raw are the varieties used in this article.

Infographic

Coleslaw vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +42.9%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +163.6%
Contains more IronIron +263.6%
Contains more CopperCopper +746.7%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +22.5%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin B6Vitamin B6 +83.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6345.5%
Contains more Vitamin AVitamin A +1421.4%
Contains more Vitamin EVitamin E +96.3%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +191.3%
Contains more Vitamin B5Vitamin B5 +21.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Pumpkin DV% diff.
Vitamin K 70.9µg 1.1µg 58%
Vitamin A 28µg 426µg 44%
Polyunsaturated fat 5.348g 0.005g 36%
Fats 9.91g 0.1g 15%
Copper 0.015mg 0.127mg 12%
Sodium 203mg 1mg 9%
Iron 0.22mg 0.8mg 7%
Saturated fat 1.599g 0.052g 7%
Vitamin B2 0.02mg 0.11mg 7%
Monounsaturated fat 2.671g 0.013g 7%
Potassium 129mg 340mg 6%
Vitamin C 14.6mg 9mg 6%
Calories 153kcal 26kcal 6%
Fiber 1.9g 0.5g 6%
Folate 16µg 4%
Vitamin B6 0.112mg 0.061mg 4%
Carbs 14.89g 6.5g 3%
Phosphorus 20mg 44mg 3%
Vitamin E 0.54mg 1.06mg 3%
Vitamin B1 0.026mg 0.05mg 2%
Fructose 1.44g 2%
Zinc 0.14mg 0.32mg 2%
Vitamin B3 0.206mg 0.6mg 2%
Vitamin B5 0.246mg 0.298mg 1%
Selenium 0.3µg 1%
Manganese 0.102mg 0.125mg 1%
Cholesterol 4mg 0mg 1%
Choline 8.2mg 1%
Magnesium 8mg 12mg 1%
Calcium 30mg 21mg 1%
Protein 0.95g 1g 0%
Net carbs 12.99g 6g N/A
Sugar 12.19g 2.76g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more FatsFats +9810%
Contains more CarbsCarbs +129.1%
Contains more WaterWater +24.8%
~equal in Protein ~1g
~equal in Other ~0.8g

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +20446.2%
Contains more Poly. FatPolyunsaturated fat +106860%
Contains less Sat. FatSaturated fat -96.7%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.