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  6. Coleslaw vs. Chia seeds

Coleslaw vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between coleslaw and chia seeds

  • Coleslaw has less fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 130% more than coleslaw.
  • The glycemic index of coleslaw is higher.

These are the specific foods used in this comparison Fast foods, coleslaw and Seeds, chia seeds, dried.

Infographic

Coleslaw vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +215.5%
Contains more IronIron +3409.1%
Contains more CopperCopper +6060%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +4200%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +2569.6%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +812.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2284.6%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +4186.4%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Coleslaw Chia seeds DV% diff.
Fiber 1.9g 34.4g 130%
Polyunsaturated fat 5.348g 23.665g 122%
Phosphorus 20mg 860mg 120%
Manganese 0.102mg 2.723mg 114%
Copper 0.015mg 0.924mg 101%
Selenium 55.2µg 100%
Iron 0.22mg 7.72mg 94%
Magnesium 8mg 335mg 78%
Calcium 30mg 631mg 60%
Vitamin K 70.9µg 59%
Vitamin B3 0.206mg 8.83mg 54%
Vitamin B1 0.026mg 0.62mg 50%
Zinc 0.14mg 4.58mg 40%
Fats 9.91g 30.74g 32%
Protein 0.95g 16.54g 31%
Calories 153kcal 486kcal 17%
Vitamin C 14.6mg 1.6mg 14%
Folate 49µg 12%
Vitamin B2 0.02mg 0.17mg 12%
Vitamin B6 0.112mg 9%
Carbs 14.89g 42.12g 9%
Sodium 203mg 16mg 8%
Potassium 129mg 407mg 8%
Saturated fat 1.599g 3.33g 8%
Vitamin B5 0.246mg 5%
Vitamin A 28µg 3%
Fructose 1.44g 2%
Cholesterol 4mg 0mg 1%
Monounsaturated fat 2.671g 2.309g 1%
Net carbs 12.99g 7.72g N/A
Sugar 12.19g N/A
Vitamin E 0.54mg 0.5mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.279g 17.83g 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 5.835g 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% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1165.9%
Contains more ProteinProtein +1641.1%
Contains more FatsFats +210.2%
Contains more CarbsCarbs +182.9%
Contains more OtherOther +478.3%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -52%
Contains more Mono. FatMonounsaturated fat +15.7%
Contains more Poly. FatPolyunsaturated fat +342.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.