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Pico de gallo vs. Coleslaw — In-Depth Nutrition Comparison

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The main differences between pico de gallo and coleslaw

  • Coleslaw is richer than pico de gallo in vitamin C.
  • Daily need coverage for vitamin C for coleslaw is 12% higher.
  • Pico de gallo contains 2 times more sodium than coleslaw. Pico de gallo contains 469mg of sodium, while coleslaw contains 203mg.

Food types used in this article are PACE, Pico De Gallo and Fast foods, coleslaw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -56.7%
~equal in Selenium ~µg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +284.2%
~equal in Vitamin D ~µg
~equal in Folate ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +19.9%
Contains more OtherOther +215.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +58.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Coleslaw DV% diff.
Vitamin K 70.9µg 59%
Polyunsaturated fat 5.348g 36%
Fats 0g 9.91g 15%
Vitamin C 3.8mg 14.6mg 12%
Sodium 469mg 203mg 12%
Vitamin B6 0.112mg 9%
Fiber 1.9g 8%
Monounsaturated fat 2.671g 7%
Saturated fat 0g 1.599g 7%
Calories 31kcal 153kcal 6%
Vitamin B5 0.246mg 5%
Vitamin E 0.54mg 4%
Manganese 0.102mg 4%
Potassium 129mg 4%
Phosphorus 20mg 3%
Calcium 0mg 30mg 3%
Vitamin A 28µg 3%
Iron 0mg 0.22mg 3%
Vitamin B2 0.02mg 2%
Fructose 1.44g 2%
Vitamin B1 0.026mg 2%
Protein 0g 0.95g 2%
Magnesium 8mg 2%
Carbs 9.38g 14.89g 2%
Copper 0.015mg 2%
Zinc 0.14mg 1%
Cholesterol 0mg 4mg 1%
Vitamin B3 0.206mg 1%
Net carbs 9.38g 12.99g N/A
Sugar 6.25g 12.19g N/A
Vitamin B12 0.01µg 0%
Trans fat 0.037g N/A
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
Pico de gallo 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
1%
Pico de gallo
23%
Coleslaw
Minerals Daily Need Coverage Score
6%
Pico de gallo
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Pico de gallo
Pico de gallo is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pico de gallo
Pico de gallo is lower in Sugar (difference - 5.94g)
Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 1.599g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 39)
Which food contains less Sodium?
Coleslaw
Coleslaw contains less Sodium (difference - 266mg)
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

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.