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  6. Pomegranate vs. Coleslaw

Pomegranate vs. Coleslaw — In-Depth Nutrition Comparison

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Summary of differences between pomegranate and coleslaw

  • Pomegranate has more copper and fiber; however, coleslaw is higher in vitamin K, monounsaturated fat, and polyunsaturated fat.
  • Coleslaw covers your daily need for vitamin K, 45% more than pomegranate.
  • Pomegranate has 11 times more copper than coleslaw. While pomegranate has 0.158mg of copper, coleslaw has only 0.015mg.
  • Pomegranate has less saturated fat.

These are the specific foods used in this comparison Pomegranates, raw and Fast foods, coleslaw.

Infographic

Pomegranate vs Coleslaw 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 MagnesiumMagnesium +50%
Contains more PotassiumPotassium +82.9%
Contains more IronIron +36.4%
Contains more CopperCopper +953.3%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +80%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +16.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 B1Vitamin B1 +157.7%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +43.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +332.3%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pomegranate Coleslaw DV% diff.
Vitamin K 16.4µg 70.9µg 45%
Polyunsaturated fat 0.079g 5.348g 35%
Copper 0.158mg 0.015mg 16%
Fats 1.17g 9.91g 13%
Folate 38µg 10%
Sodium 3mg 203mg 9%
Fiber 4g 1.9g 8%
Saturated fat 0.12g 1.599g 7%
Monounsaturated fat 0.093g 2.671g 6%
Vitamin C 10.2mg 14.6mg 5%
Calories 83kcal 153kcal 4%
Vitamin B6 0.075mg 0.112mg 3%
Vitamin B5 0.377mg 0.246mg 3%
Vitamin B2 0.053mg 0.02mg 3%
Vitamin A 0µg 28µg 3%
Vitamin B1 0.067mg 0.026mg 3%
Potassium 236mg 129mg 3%
Fructose 1.44g 2%
Zinc 0.35mg 0.14mg 2%
Calcium 10mg 30mg 2%
Phosphorus 36mg 20mg 2%
Protein 1.67g 0.95g 1%
Vitamin B3 0.293mg 0.206mg 1%
Iron 0.3mg 0.22mg 1%
Selenium 0.5µg 1%
Manganese 0.119mg 0.102mg 1%
Magnesium 12mg 8mg 1%
Choline 7.6mg 1%
Cholesterol 0mg 4mg 1%
Carbs 18.7g 14.89g 1%
Net carbs 14.7g 12.99g N/A
Sugar 13.67g 12.19g N/A
Vitamin E 0.6mg 0.54mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 ProteinProtein +75.8%
Contains more CarbsCarbs +25.6%
Contains more FatsFats +747%
Contains more OtherOther +56.6%
~equal in Water ~73.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -92.5%
Contains more Mono. FatMonounsaturated fat +2772%
Contains more Poly. FatPolyunsaturated fat +6669.6%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.