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  6. Chia seeds vs. Coleslaw

Chia seeds vs. Coleslaw — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and coleslaw

  • Coleslaw has less fiber, phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds cover your daily need for fiber, 130% more than coleslaw.
  • Chia seeds have 62 times more copper than coleslaw. While chia seeds have 0.924mg of copper, coleslaw has only 0.015mg.
  • The glycemic index of coleslaw is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Fast foods, coleslaw.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +4087.5%
Contains more CalciumCalcium +2003.3%
Contains more PotassiumPotassium +215.5%
Contains more IronIron +3409.1%
Contains more CopperCopper +6060%
Contains more ZincZinc +3171.4%
Contains more PhosphorusPhosphorus +4200%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +2569.6%
Contains more SeleniumSelenium +∞%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 B1Vitamin B1 +2284.6%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +4186.4%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +812.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +1641.1%
Contains more FatsFats +210.2%
Contains more CarbsCarbs +182.9%
Contains more OtherOther +478.3%
Contains more WaterWater +1165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Poly. FatPolyunsaturated fat +342.5%
Contains less Sat. FatSaturated fat -52%
Contains more Mono. FatMonounsaturated fat +15.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Coleslaw DV% diff.
Fiber 34.4g 1.9g 130%
Polyunsaturated fat 23.665g 5.348g 122%
Phosphorus 860mg 20mg 120%
Manganese 2.723mg 0.102mg 114%
Copper 0.924mg 0.015mg 101%
Selenium 55.2µg 100%
Iron 7.72mg 0.22mg 94%
Magnesium 335mg 8mg 78%
Calcium 631mg 30mg 60%
Vitamin K 70.9µg 59%
Vitamin B3 8.83mg 0.206mg 54%
Vitamin B1 0.62mg 0.026mg 50%
Zinc 4.58mg 0.14mg 40%
Fats 30.74g 9.91g 32%
Protein 16.54g 0.95g 31%
Calories 486kcal 153kcal 17%
Vitamin C 1.6mg 14.6mg 14%
Folate 49µg 12%
Vitamin B2 0.17mg 0.02mg 12%
Vitamin B6 0.112mg 9%
Carbs 42.12g 14.89g 9%
Sodium 16mg 203mg 8%
Potassium 407mg 129mg 8%
Saturated fat 3.33g 1.599g 8%
Vitamin B5 0.246mg 5%
Vitamin A 28µg 3%
Fructose 1.44g 2%
Cholesterol 0mg 4mg 1%
Monounsaturated fat 2.309g 2.671g 1%
Net carbs 7.72g 12.99g N/A
Sugar 12.19g N/A
Vitamin E 0.5mg 0.54mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0.14g 0.037g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.006g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g 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 5.835g 4.979g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds 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
32%
Chia seeds
23%
Coleslaw
Minerals Daily Need Coverage Score
221%
Chia seeds
9%
Coleslaw

Comparison summary

Which food is lower in Saturated fat?
Coleslaw
Coleslaw is lower in Saturated fat (difference - 1.731g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 12.19g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 187mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.