Oatmeal vs. Coleslaw — In-Depth Nutrition Comparison
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Significant differences between oatmeal and coleslaw
- Oatmeal has more iron, manganese, vitamin B1, vitamin B3, vitamin B2, vitamin B6, and phosphorus; however, coleslaw is richer in vitamin K and vitamin C.
- Oatmeal covers your daily iron needs 72% more than coleslaw.
- Coleslaw has 15 times less vitamin B3 than oatmeal. Oatmeal has 3.025mg of vitamin B3, while coleslaw has 0.206mg.
- Oatmeal contains less saturated fat.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of coleslaw is 39.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Fast foods, coleslaw.
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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.
| Contains more MagnesiumMagnesium | +225% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +2609.1% |
| Contains more CopperCopper | +340% |
| Contains more ZincZinc | +342.9% |
| Contains more PhosphorusPhosphorus | +285% |
| Contains less SodiumSodium | -75.9% |
| Contains more ManganeseManganese | +447.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +111.5% |
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.
| Contains more Vitamin AVitamin A | +364.3% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +975% |
| Contains more Vitamin B3Vitamin B3 | +1368.4% |
| Contains more Vitamin B5Vitamin B5 | +28.9% |
| Contains more Vitamin B6Vitamin B6 | +158.9% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +671.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +17625% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +149.5% |
| Contains more WaterWater | +14.5% |
| Contains more FatsFats | +628.7% |
| Contains more CarbsCarbs | +27.6% |
| Contains more OtherOther | +45.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Mono. FatMonounsaturated fat | +583.1% |
| Contains more Poly. FatPolyunsaturated fat | +1155.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +77.8% |
| Contains more SucroseSucrose | +2989.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.96mg | 0.22mg | 72% |
| Vitamin K | 0.4µg | 70.9µg | 59% |
| Polyunsaturated fat | 0.426g | 5.348g | 33% |
| Manganese | 0.558mg | 0.102mg | 20% |
| Vitamin B1 | 0.26mg | 0.026mg | 20% |
| Vitamin B3 | 3.025mg | 0.206mg | 18% |
| Vitamin C | 0mg | 14.6mg | 16% |
| Vitamin B2 | 0.215mg | 0.02mg | 15% |
| Vitamin B6 | 0.29mg | 0.112mg | 14% |
| Fats | 1.36g | 9.91g | 13% |
| Folate | 44µg | 11% | |
| Vitamin A | 130µg | 28µg | 11% |
| Selenium | 5µg | 9% | |
| Phosphorus | 77mg | 20mg | 8% |
| Sodium | 49mg | 203mg | 7% |
| Saturated fat | 0.226g | 1.599g | 6% |
| Monounsaturated fat | 0.391g | 2.671g | 6% |
| Copper | 0.066mg | 0.015mg | 6% |
| Calcium | 80mg | 30mg | 5% |
| Calories | 68kcal | 153kcal | 4% |
| Starch | 10.37g | 4% | |
| Zinc | 0.62mg | 0.14mg | 4% |
| Magnesium | 26mg | 8mg | 4% |
| Protein | 2.37g | 0.95g | 3% |
| Vitamin E | 0.07mg | 0.54mg | 3% |
| Fructose | 0g | 1.44g | 2% |
| Potassium | 61mg | 129mg | 2% |
| Vitamin B5 | 0.317mg | 0.246mg | 1% |
| Fiber | 1.7g | 1.9g | 1% |
| Choline | 4.7mg | 1% | |
| Cholesterol | 0mg | 4mg | 1% |
| Carbs | 11.67g | 14.89g | 1% |
| Net carbs | 9.97g | 12.99g | N/A |
| Sugar | 0.46g | 12.19g | N/A |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Trans fat | 0.003g | 0.037g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
23%
Minerals Daily Need Coverage Score
45%
9%
Comparison summary
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 11.73g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 154mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.373g)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in glycemic index?
Coleslaw is lower in glycemic index (difference - 40)
Which food is cheaper?
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The foods are relatively equal in price ($)