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Watermelon vs. Coleslaw — In-Depth Nutrition Comparison

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Summary of differences between watermelon and coleslaw

  • Watermelon has more vitamin A; however, coleslaw is higher in vitamin K, vitamin C, fiber, vitamin B6, and monounsaturated fat.
  • Coleslaw covers your daily need for vitamin K, 59% more than watermelon.
  • Watermelon has 6 times more vitamin A than coleslaw. While watermelon has 569IU of vitamin A, coleslaw has only 95IU.
  • Watermelon has less saturated fat.
  • The glycemic index of watermelon is higher.

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

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 +25%
Contains more CopperCopper +180%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +328.6%
Contains more PotassiumPotassium +15.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +168.4%
~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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 +26.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +80.2%
Contains more Vitamin EVitamin E +980%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +148.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +70800%
~equal in Vitamin A ~28µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.02mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +24.6%
Contains more ProteinProtein +55.7%
Contains more FatsFats +6506.7%
Contains more CarbsCarbs +97.2%
Contains more OtherOther +245.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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%
Contains more Mono. FatMonounsaturated fat +7118.9%
Contains more Poly. FatPolyunsaturated fat +10596%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 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 FructoseFructose +133.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +640.5%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Glucose ~1.69g
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon 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 ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watermelon Coleslaw DV% diff.
Vitamin K 0.1µg 70.9µg 59%
Polyunsaturated fat 0.05g 5.348g 35%
Fats 0.15g 9.91g 15%
Sodium 1mg 203mg 9%
Saturated fat 0.016g 1.599g 7%
Monounsaturated fat 0.037g 2.671g 7%
Vitamin C 8.1mg 14.6mg 7%
Calories 30kcal 153kcal 6%
Fiber 0.4g 1.9g 6%
Vitamin B6 0.045mg 0.112mg 5%
Vitamin E 0.05mg 0.54mg 3%
Copper 0.042mg 0.015mg 3%
Manganese 0.038mg 0.102mg 3%
Carbs 7.55g 14.89g 2%
Calcium 7mg 30mg 2%
Fructose 3.36g 1.44g 2%
Cholesterol 0mg 4mg 1%
Folate 3µg 1%
Phosphorus 11mg 20mg 1%
Selenium 0.4µg 1%
Vitamin B1 0.033mg 0.026mg 1%
Choline 4.1mg 1%
Vitamin B5 0.221mg 0.246mg 1%
Potassium 112mg 129mg 1%
Protein 0.61g 0.95g 1%
Net carbs 7.15g 12.99g N/A
Magnesium 10mg 8mg 0%
Iron 0.24mg 0.22mg 0%
Sugar 6.2g 12.19g N/A
Zinc 0.1mg 0.14mg 0%
Vitamin A 28µg 28µg 0%
Vitamin B2 0.021mg 0.02mg 0%
Vitamin B3 0.178mg 0.206mg 0%
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 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
Watermelon 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
6%
Watermelon
23%
Coleslaw
Minerals Daily Need Coverage Score
6%
Watermelon
9%
Coleslaw

Comparison summary

Which food is lower in Cholesterol?
Watermelon
Watermelon is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 5.99g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 202mg)
Which food is lower in Saturated fat?
Watermelon
Watermelon is lower in Saturated fat (difference - 1.583g)
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 37)
Which food is cheaper?
Coleslaw
Coleslaw is cheaper (difference - $0.1)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.