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Coleslaw vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on differences between coleslaw and walnut oil

  • Coleslaw is higher in vitamin K, vitamin C, vitamin B6, and fiber, yet walnut oil is higher in monounsaturated fat.
  • Coleslaw covers your daily vitamin K needs 47% more than walnut oil.
  • The amount of sodium in walnut oil is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Fast foods, coleslaw and Oil, walnut.

Infographic

Coleslaw vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +35%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +372.7%
~equal in Vitamin D ~0µg
~equal in Folate ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +909.1%

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Mono. FatMonounsaturated fat +753.6%
Contains more Poly. FatPolyunsaturated fat +1083.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coleslaw Walnut oil
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Coleslaw Walnut oil DV% diff.
Polyunsaturated fat 5.348g 63.3g 386%
Fats 9.91g 100g 139%
Monounsaturated fat 2.671g 22.8g 50%
Vitamin K 70.9µg 15µg 47%
Calories 153kcal 884kcal 37%
Saturated fat 1.599g 9.1g 34%
Vitamin C 14.6mg 0mg 16%
Sodium 203mg 0mg 9%
Vitamin B6 0.112mg 0mg 9%
Fiber 1.9g 0g 8%
Vitamin B5 0.246mg 0mg 5%
Carbs 14.89g 0g 5%
Manganese 0.102mg 4%
Potassium 129mg 0mg 4%
Phosphorus 20mg 0mg 3%
Calcium 30mg 0mg 3%
Vitamin A 28µg 0µg 3%
Iron 0.22mg 0mg 3%
Vitamin B2 0.02mg 0mg 2%
Fructose 1.44g 2%
Vitamin B1 0.026mg 0mg 2%
Protein 0.95g 0g 2%
Copper 0.015mg 0mg 2%
Magnesium 8mg 0mg 2%
Vitamin B3 0.206mg 0mg 1%
Cholesterol 4mg 0mg 1%
Zinc 0.14mg 0mg 1%
Vitamin E 0.54mg 0.4mg 1%
Net carbs 12.99g 0g N/A
Sugar 12.19g 0g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g N/A
Choline 0.4mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coleslaw Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Coleslaw
4%
Walnut oil
Minerals Daily Need Coverage Score
9%
Coleslaw
0%
Walnut oil

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 203mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 39)
Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 7.501g)
Which food is richer in minerals?
Coleslaw
Coleslaw is relatively richer in minerals
Which food is richer in vitamins?
Coleslaw
Coleslaw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.