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  6. Coleslaw vs. Spinach raw

Coleslaw vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between coleslaw and spinach raw

  • Spinach raw is richer than coleslaw in vitamin K, vitamin A, manganese, iron, magnesium, vitamin C, vitamin B2, copper, potassium, and vitamin E.
  • Daily need coverage for vitamin K for spinach raw is 343% higher.

Food types used in this article are Fast foods, coleslaw and Spinach, raw.

Infographic

Coleslaw vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +887.5%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +332.6%
Contains more IronIron +1131.8%
Contains more CopperCopper +766.7%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +145%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +779.4%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +278.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +92.5%
Contains more Vitamin AVitamin A +1575%
Contains more Vitamin EVitamin E +275.9%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +845%
Contains more Vitamin B3Vitamin B3 +251.5%
Contains more Vitamin B6Vitamin B6 +74.1%
Contains more Vitamin KVitamin K +581.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Spinach raw DV% diff.
Vitamin K 70.9µg 482.9µg 343%
Folate 194µg 49%
Vitamin A 28µg 469µg 49%
Polyunsaturated fat 5.348g 0.165g 35%
Manganese 0.102mg 0.897mg 35%
Iron 0.22mg 2.71mg 31%
Magnesium 8mg 79mg 17%
Fats 9.91g 0.39g 15%
Vitamin C 14.6mg 28.1mg 15%
Vitamin B2 0.02mg 0.189mg 13%
Potassium 129mg 558mg 13%
Copper 0.015mg 0.13mg 13%
Vitamin E 0.54mg 2.03mg 10%
Calories 153kcal 23kcal 7%
Saturated fat 1.599g 0.063g 7%
Monounsaturated fat 2.671g 0.01g 7%
Calcium 30mg 99mg 7%
Vitamin B6 0.112mg 0.195mg 6%
Sodium 203mg 79mg 5%
Zinc 0.14mg 0.53mg 4%
Choline 19.3mg 4%
Carbs 14.89g 3.63g 4%
Protein 0.95g 2.86g 4%
Phosphorus 20mg 49mg 4%
Vitamin B5 0.246mg 0.065mg 4%
Vitamin B1 0.026mg 0.078mg 4%
Vitamin B3 0.206mg 0.724mg 3%
Selenium 1µg 2%
Fructose 1.44g 0.15g 2%
Cholesterol 4mg 0mg 1%
Fiber 1.9g 2.2g 1%
Net carbs 12.99g 1.43g N/A
Sugar 12.19g 0.42g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +2441%
Contains more CarbsCarbs +310.2%
Contains more ProteinProtein +201.1%
Contains more WaterWater +24.5%
Contains more OtherOther +107.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +26610%
Contains more Poly. FatPolyunsaturated fat +3141.2%
Contains less Sat. FatSaturated fat -96.1%

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +12700%
Contains more GlucoseGlucose +1436.4%
Contains more FructoseFructose +860%
Contains more GalactoseGalactose +11.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.