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Coleslaw vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between coleslaw and sweet potato

  • Coleslaw is richer in vitamin K and vitamin C, yet sweet potato is richer in vitamin A, copper, vitamin B5, vitamin B6, manganese, and potassium.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Coleslaw contains 89 times more saturated fat than sweet potato. Coleslaw contains 1.599g of saturated fat, while sweet potato contains 0.018g.
  • Coleslaw has a lower glycemic index than sweet potato.

Food types used in this article are Fast foods, coleslaw and Sweet potato, raw, unprepared.

Infographic

Coleslaw vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +177.3%
Contains more CopperCopper +906.7%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +135%
Contains less SodiumSodium -72.9%
Contains more ManganeseManganese +152.9%
~equal in Calcium ~30mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +508.3%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3838.9%
Contains more Vitamin AVitamin A +2432.1%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +205%
Contains more Vitamin B3Vitamin B3 +170.4%
Contains more Vitamin B5Vitamin B5 +225.2%
Contains more Vitamin B6Vitamin B6 +86.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Sweet potato DV% diff.
Vitamin A 28µg 709µg 76%
Vitamin K 70.9µg 1.8µg 58%
Polyunsaturated fat 5.348g 0.014g 36%
Fats 9.91g 0.05g 15%
Copper 0.015mg 0.151mg 15%
Vitamin C 14.6mg 2.4mg 14%
Vitamin B5 0.246mg 0.8mg 11%
Vitamin B6 0.112mg 0.209mg 7%
Manganese 0.102mg 0.258mg 7%
Saturated fat 1.599g 0.018g 7%
Monounsaturated fat 2.671g 0.001g 7%
Potassium 129mg 337mg 6%
Sodium 203mg 55mg 6%
Starch 12.65g 5%
Iron 0.22mg 0.61mg 5%
Vitamin B1 0.026mg 0.078mg 4%
Fiber 1.9g 3g 4%
Magnesium 8mg 25mg 4%
Phosphorus 20mg 47mg 4%
Folate 11µg 3%
Vitamin B2 0.02mg 0.061mg 3%
Calories 153kcal 86kcal 3%
Vitamin B3 0.206mg 0.557mg 2%
Choline 12.3mg 2%
Carbs 14.89g 20.12g 2%
Vitamin E 0.54mg 0.26mg 2%
Selenium 0.6µg 1%
Fructose 1.44g 0.7g 1%
Zinc 0.14mg 0.3mg 1%
Protein 0.95g 1.57g 1%
Cholesterol 4mg 0mg 1%
Net carbs 12.99g 17.12g N/A
Calcium 30mg 30mg 0%
Sugar 12.19g 4.18g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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 0g 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +19720%
Contains more ProteinProtein +65.3%
Contains more CarbsCarbs +35.1%
Contains more OtherOther +18.1%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +267000%
Contains more Poly. FatPolyunsaturated fat +38100%
Contains less Sat. FatSaturated fat -98.9%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +255.6%
Contains more GlucoseGlucose +76%
Contains more FructoseFructose +105.7%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.