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  6. Wild rice raw vs. Coleslaw

Wild rice raw vs. Coleslaw — In-Depth Nutrition Comparison

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A recap on differences between Wild rice raw and Coleslaw

  • Wild rice raw is higher in Phosphorus, Copper, Manganese, Zinc, Vitamin B3, Magnesium, Iron, Vitamin B6, and Vitamin B2, yet Coleslaw is higher in Vitamin K.
  • Wild rice raw covers your daily Phosphorus needs 59% more than Coleslaw.
  • Wild rice raw contains 43 times more Zinc than Coleslaw. While Wild rice raw contains 5.96mg of Zinc, Coleslaw contains only 0.14mg.

Food varieties used in this article are Wild rice, raw and Fast foods, coleslaw.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
9
:
1
Coleslaw
Coleslaw
Contains more Iron +790.9%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2065%
Contains more Potassium +231%
Contains less Sodium -96.6%
Contains more Zinc +4157.1%
Contains more Copper +3393.3%
Contains more Manganese +1202.9%
Contains more Calcium +42.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Coleslaw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 9% 6% 9% 12% 27% 4% 5% 14% 0%
Contains more Iron +790.9%
Contains more Magnesium +2112.5%
Contains more Phosphorus +2065%
Contains more Potassium +231%
Contains less Sodium -96.6%
Contains more Zinc +4157.1%
Contains more Copper +3393.3%
Contains more Manganese +1202.9%
Contains more Calcium +42.9%

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.
Wild rice raw
Wild rice raw
8
:
4
Coleslaw
Coleslaw
Contains more Vitamin E +51.9%
Contains more Vitamin B1 +342.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +3168.4%
Contains more Vitamin B5 +336.6%
Contains more Vitamin B6 +249.1%
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3631.6%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Coleslaw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 11% 0% 49% 7% 5% 4% 15% 26% 0% 2% 178%
Contains more Vitamin E +51.9%
Contains more Vitamin B1 +342.3%
Contains more Vitamin B2 +1210%
Contains more Vitamin B3 +3168.4%
Contains more Vitamin B5 +336.6%
Contains more Vitamin B6 +249.1%
Contains more Vitamin A +400%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3631.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Coleslaw
Coleslaw
Contains more Protein +1450.5%
Contains more Carbs +403%
Contains more Other +84.3%
Contains more Fats +817.6%
Contains more Water +846.1%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Coleslaw
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 Protein +1450.5%
Contains more Carbs +403%
Contains more Other +84.3%
Contains more Fats +817.6%
Contains more Water +846.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Coleslaw
Coleslaw
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1579.9%
Contains more Polyunsaturated fat +691.1%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Coleslaw
17% 28% 56%
Saturated Fat: 1.599 g
Monounsaturated Fat: 2.671 g
Polyunsaturated fat: 5.348 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +1579.9%
Contains more Polyunsaturated fat +691.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
4
Coleslaw
Coleslaw
Contains more Sucrose +1237.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Coleslaw
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 Sucrose +1237.3%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Coleslaw Opinion
Net carbs 68.7g 12.99g Wild rice raw
Protein 14.73g 0.95g Wild rice raw
Fats 1.08g 9.91g Coleslaw
Carbs 74.9g 14.89g Wild rice raw
Calories 357kcal 153kcal Wild rice raw
Fructose 1.44g Coleslaw
Sugar 2.5g 12.19g Wild rice raw
Fiber 6.2g 1.9g Wild rice raw
Calcium 21mg 30mg Coleslaw
Iron 1.96mg 0.22mg Wild rice raw
Magnesium 177mg 8mg Wild rice raw
Phosphorus 433mg 20mg Wild rice raw
Potassium 427mg 129mg Wild rice raw
Sodium 7mg 203mg Wild rice raw
Zinc 5.96mg 0.14mg Wild rice raw
Copper 0.524mg 0.015mg Wild rice raw
Manganese 1.329mg 0.102mg Wild rice raw
Selenium 2.8µg Wild rice raw
Vitamin A 19IU 95IU Coleslaw
Vitamin A RAE 1µg 28µg Coleslaw
Vitamin E 0.82mg 0.54mg Wild rice raw
Vitamin C 0mg 14.6mg Coleslaw
Vitamin B1 0.115mg 0.026mg Wild rice raw
Vitamin B2 0.262mg 0.02mg Wild rice raw
Vitamin B3 6.733mg 0.206mg Wild rice raw
Vitamin B5 1.074mg 0.246mg Wild rice raw
Vitamin B6 0.391mg 0.112mg Wild rice raw
Folate 95µg Wild rice raw
Vitamin B12 0µg 0.01µg Coleslaw
Vitamin K 1.9µg 70.9µg Coleslaw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Cholesterol 0mg 4mg Wild rice raw
Trans Fat 0.037g Wild rice raw
Saturated Fat 0.156g 1.599g Wild rice raw
Omega-3 - DHA 0g 0.001g Coleslaw
Omega-3 - EPA 0g 0.006g Coleslaw
Monounsaturated Fat 0.159g 2.671g Coleslaw
Polyunsaturated fat 0.676g 5.348g Coleslaw
Omega-6 - Eicosadienoic acid 0.002g Coleslaw
Omega-6 - Linoleic acid 4.979g Coleslaw
Omega-6 - Gamma-linoleic acid 0.024g Coleslaw
Omega-3 - ALA 0.279g Coleslaw
Omega-3 - Eicosatrienoic acid 0.001g Coleslaw
Omega-6 - Dihomo-gamma-linoleic acid 0.006g Coleslaw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Coleslaw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
25%
Coleslaw
Minerals Daily Need Coverage Score
96%
Wild rice raw
9%
Coleslaw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 9.69g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 196mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.443g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in glycemic index?
Coleslaw
Coleslaw is lower in glycemic index (difference - 18)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.