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Cranberries vs. Coleslaw — In-Depth Nutrition Comparison

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A recap on differences between cranberries and coleslaw

  • Cranberries are higher in manganese, fiber, and vitamin E, yet coleslaw is higher in vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Coleslaw covers your daily vitamin K needs 55% more than cranberries.
  • Cranberries contain 3 times more manganese than coleslaw. While cranberries contain 0.267mg of manganese, coleslaw contains only 0.102mg.
  • The amount of sodium in cranberries is lower.

Food varieties used in this article are Cranberries, raw and Fast foods, coleslaw.

Infographic

Cranberries vs Coleslaw 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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%
Contains more CopperCopper +273.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +161.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +61.3%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +81.8%
~equal in Iron ~0.22mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B3Vitamin B3 +104%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1318%
~equal in Vitamin C ~14.6mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more WaterWater +18.9%
Contains more ProteinProtein +106.5%
Contains more FatsFats +7523.1%
Contains more CarbsCarbs +24.4%
Contains more OtherOther +591.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +14738.9%
Contains more Poly. FatPolyunsaturated fat +9623.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more GlucoseGlucose +103.6%
Contains more SucroseSucrose +5500%
Contains more FructoseFructose +114.9%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberries Coleslaw
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 Cranberries Coleslaw DV% diff.
Vitamin K 5µg 70.9µg 55%
Polyunsaturated fat 0.055g 5.348g 35%
Fats 0.13g 9.91g 15%
Sodium 2mg 203mg 9%
Fiber 3.6g 1.9g 7%
Manganese 0.267mg 0.102mg 7%
Monounsaturated fat 0.018g 2.671g 7%
Saturated fat 0.008g 1.599g 7%
Calories 46kcal 153kcal 5%
Copper 0.056mg 0.015mg 5%
Vitamin E 1.32mg 0.54mg 5%
Vitamin B6 0.057mg 0.112mg 4%
Vitamin A 3µg 28µg 3%
Calcium 8mg 30mg 2%
Vitamin B3 0.101mg 0.206mg 1%
Vitamin C 14mg 14.6mg 1%
Cholesterol 0mg 4mg 1%
Carbs 11.97g 14.89g 1%
Potassium 80mg 129mg 1%
Vitamin B1 0.012mg 0.026mg 1%
Choline 5.5mg 1%
Phosphorus 11mg 20mg 1%
Vitamin B5 0.295mg 0.246mg 1%
Protein 0.46g 0.95g 1%
Fructose 0.67g 1.44g 1%
Net carbs 8.37g 12.99g N/A
Magnesium 6mg 8mg 0%
Iron 0.23mg 0.22mg 0%
Sugar 4.27g 12.19g N/A
Zinc 0.09mg 0.14mg 0%
Selenium 0.1µg 0%
Vitamin B2 0.02mg 0.02mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Folate 1µg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 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
Cranberries Coleslaw
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
10%
Cranberries
23%
Coleslaw
Minerals Daily Need Coverage Score
8%
Cranberries
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Cranberries
Cranberries is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 7.92g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 1.591g)
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 6)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.