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  6. Coleslaw vs. Watercress

Coleslaw vs. Watercress — In-Depth Nutrition Comparison

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How are coleslaw and watercress different?

  • Watercress is higher than coleslaw in vitamin K, vitamin A, vitamin C, calcium, vitamin B2, copper, manganese, and potassium.
  • Watercress covers your daily need for vitamin K, 149% more than coleslaw.
  • Coleslaw contains 59 times more saturated fat than watercress. Coleslaw contains 1.599g of saturated fat, while watercress contains 0.027g.

Fast foods, coleslaw and Watercress, raw types were used in this article.

Infographic

Coleslaw vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +27.3%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +155.8%
Contains more CopperCopper +413.3%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -79.8%
Contains more ManganeseManganese +139.2%
~equal in Iron ~0.2mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +194.5%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin EVitamin E +85.2%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin KVitamin K +252.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.2mg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +9810%
Contains more CarbsCarbs +1054.3%
Contains more ProteinProtein +142.1%
Contains more WaterWater +29.5%
Contains more OtherOther +44.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +33287.5%
Contains more Poly. FatPolyunsaturated fat +15180%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coleslaw Watercress DV% diff.
Vitamin K 70.9µg 250µg 149%
Polyunsaturated fat 5.348g 0.035g 35%
Vitamin C 14.6mg 43mg 32%
Fats 9.91g 0.1g 15%
Vitamin A 28µg 160µg 15%
Calcium 30mg 120mg 9%
Vitamin B2 0.02mg 0.12mg 8%
Calories 153kcal 11kcal 7%
Copper 0.015mg 0.077mg 7%
Saturated fat 1.599g 0.027g 7%
Sodium 203mg 41mg 7%
Monounsaturated fat 2.671g 0.008g 7%
Phosphorus 20mg 60mg 6%
Potassium 129mg 330mg 6%
Manganese 0.102mg 0.244mg 6%
Fiber 1.9g 0.5g 6%
Vitamin B1 0.026mg 0.09mg 5%
Carbs 14.89g 1.29g 5%
Protein 0.95g 2.3g 3%
Magnesium 8mg 21mg 3%
Vitamin E 0.54mg 1mg 3%
Choline 9mg 2%
Fructose 1.44g 2%
Selenium 0.9µg 2%
Folate 9µg 2%
Cholesterol 4mg 0mg 1%
Vitamin B6 0.112mg 0.129mg 1%
Vitamin B5 0.246mg 0.31mg 1%
Net carbs 12.99g 0.79g N/A
Iron 0.22mg 0.2mg 0%
Sugar 12.19g 0.2g N/A
Zinc 0.14mg 0.11mg 0%
Vitamin B3 0.206mg 0.2mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
9%
Coleslaw
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 11.99g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 162mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 1.572g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.