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Coleslaw vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between coleslaw and winter melon

  • Coleslaw has more vitamin B6, polyunsaturated fat, and monounsaturated fat; however, winter melon is richer in vitamin B2.
  • Winter melon has 72 times less monounsaturated fat than coleslaw. Coleslaw has 2.671g of monounsaturated fat, while winter melon has 0.037g.
  • Winter melon contains less saturated fat.

Specific food types used in this comparison are Fast foods, coleslaw and Waxgourd, (chinese preserving melon), raw.

Infographic

Coleslaw vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +2050%
Contains more ManganeseManganese +75.9%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +81.8%
Contains more CopperCopper +53.3%
Contains more ZincZinc +335.7%
Contains less SodiumSodium -45.3%
~equal in Phosphorus ~19mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +12.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +94.2%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +137.5%
Contains more FatsFats +4855%
Contains more CarbsCarbs +396.3%
Contains more OtherOther +176.7%
Contains more WaterWater +30.9%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +7118.9%
Contains more Poly. FatPolyunsaturated fat +6047.1%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coleslaw Winter melon DV% diff.
Vitamin K 70.9µg 59%
Polyunsaturated fat 5.348g 0.087g 35%
Fats 9.91g 0.2g 15%
Calories 153kcal 13kcal 7%
Monounsaturated fat 2.671g 0.037g 7%
Saturated fat 1.599g 0.016g 7%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B6 0.112mg 0.035mg 6%
Vitamin E 0.54mg 4%
Potassium 129mg 6mg 4%
Carbs 14.89g 3g 4%
Fiber 1.9g 2.9g 4%
Zinc 0.14mg 0.61mg 4%
Sodium 203mg 111mg 4%
Vitamin A 28µg 0µg 3%
Vitamin B5 0.246mg 0.133mg 2%
Vitamin C 14.6mg 13mg 2%
Manganese 0.102mg 0.058mg 2%
Fructose 1.44g 2%
Iron 0.22mg 0.4mg 2%
Cholesterol 4mg 0mg 1%
Folate 5µg 1%
Vitamin B1 0.026mg 0.04mg 1%
Protein 0.95g 0.4g 1%
Vitamin B3 0.206mg 0.4mg 1%
Copper 0.015mg 0.023mg 1%
Calcium 30mg 19mg 1%
Net carbs 12.99g 0.1g N/A
Magnesium 8mg 10mg 0%
Sugar 12.19g N/A
Phosphorus 20mg 19mg 0%
Selenium 0.2µg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g 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 Winter melon
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
8%
Winter melon
Minerals Daily Need Coverage Score
9%
Coleslaw
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 92mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 1.583g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 39)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.