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  6. Coleslaw vs. Tuna salad

Coleslaw vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on differences between coleslaw and tuna salad

  • Coleslaw is higher in vitamin C and fiber, yet tuna salad is higher in vitamin B12, vitamin B3, phosphorus, copper, and iron.
  • Tuna salad covers your daily vitamin B12 needs 50% more than coleslaw.
  • The amount of sodium in coleslaw is lower.

Food varieties used in this article are Fast foods, coleslaw and Fish, tuna salad.

Infographic

Coleslaw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +76.5%
Contains less SodiumSodium -49.5%
Contains more ManganeseManganese +155%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +38%
Contains more IronIron +354.5%
Contains more CopperCopper +866.7%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +790%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +563.6%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +3152.4%
Contains more Vitamin B12Vitamin B12 +11900%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.26mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Coleslaw Tuna salad DV% diff.
Selenium 41.2µg 75%
Vitamin K 70.9µg 59%
Vitamin B12 0.01µg 1.2µg 50%
Vitamin B3 0.206mg 6.7mg 41%
Protein 0.95g 16.04g 30%
Phosphorus 20mg 178mg 23%
Vitamin C 14.6mg 2.2mg 14%
Copper 0.015mg 0.145mg 14%
Iron 0.22mg 1mg 10%
Sodium 203mg 402mg 9%
Polyunsaturated fat 5.348g 4.122g 8%
Fiber 1.9g 0g 8%
Vitamin B2 0.02mg 0.07mg 4%
Zinc 0.14mg 0.56mg 4%
Vitamin E 0.54mg 4%
Magnesium 8mg 19mg 3%
Cholesterol 4mg 13mg 3%
Manganese 0.102mg 0.04mg 3%
Folate 8µg 2%
Fructose 1.44g 2%
Calories 153kcal 187kcal 2%
Vitamin B6 0.112mg 0.081mg 2%
Carbs 14.89g 9.41g 2%
Fats 9.91g 9.26g 1%
Potassium 129mg 178mg 1%
Calcium 30mg 17mg 1%
Monounsaturated fat 2.671g 2.887g 1%
Net carbs 12.99g 9.41g N/A
Sugar 12.19g N/A
Vitamin A 28µg 24µg 0%
Vitamin B1 0.026mg 0.031mg 0%
Vitamin B5 0.246mg 0.26mg 0%
Trans fat 0.037g N/A
Saturated fat 1.599g 1.544g 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.006g 0.014g N/A
Omega-3 - DHA 0.001g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +58.2%
Contains more WaterWater +16.2%
Contains more ProteinProtein +1588.4%
Contains more OtherOther +156.6%
~equal in Fats ~9.26g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Poly. FatPolyunsaturated fat +29.7%
~equal in Saturated fat ~1.544g
~equal in Monounsaturated fat ~2.887g

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.