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  6. Almonds vs. Potato salad

Almonds vs. Potato salad — In-Depth Nutrition Comparison

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A recap on the differences between almonds and potato salad

  • Potato salad has less copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium.
  • Almonds cover your daily copper needs 101% more than potato salad.
  • Potato salad contains 22 times less manganese than almonds. Almonds contain 2.179mg of manganese, while potato salad contains 0.101mg.
  • Almonds have less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Nuts, almonds and Potato salad, home-prepared.

Infographic

Almonds vs Potato salad 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1700%
Contains more CalciumCalcium +1315.8%
Contains more PotassiumPotassium +188.6%
Contains more IronIron +470.8%
Contains more CopperCopper +773.7%
Contains more ZincZinc +906.5%
Contains more PhosphorusPhosphorus +825%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2057.4%
~equal in Selenium ~4.1µg

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +166.2%
Contains more Vitamin B2Vitamin B2 +1796.7%
Contains more Vitamin B3Vitamin B3 +306.5%
Contains more FolateFolate +528.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +13.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Potato salad DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.118mg 101%
Manganese 2.179mg 0.101mg 90%
Vitamin B2 1.138mg 0.06mg 83%
Monounsaturated fat 31.551g 2.48g 73%
Fats 49.93g 8.2g 64%
Phosphorus 481mg 52mg 61%
Magnesium 270mg 15mg 61%
Polyunsaturated fat 12.329g 3.737g 57%
Fiber 12.5g 1.3g 45%
Iron 3.71mg 0.65mg 38%
Protein 21.15g 2.68g 37%
Zinc 3.12mg 0.31mg 26%
Calcium 269mg 19mg 25%
Cholesterol 0mg 68mg 23%
Sodium 1mg 529mg 23%
Calories 579kcal 143kcal 22%
Vitamin B3 3.618mg 0.89mg 17%
Potassium 733mg 254mg 14%
Vitamin C 0mg 10mg 11%
Vitamin B1 0.205mg 0.077mg 11%
Saturated fat 3.802g 1.429g 11%
Choline 52.1mg 9%
Folate 44µg 7µg 9%
Vitamin A 0µg 32µg 4%
Carbs 21.55g 11.17g 3%
Vitamin B5 0.471mg 0.534mg 1%
Net carbs 9.05g 9.87g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Selenium 4.1µg 4.1µg 0%
Vitamin B6 0.137mg 0.141mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.042mg 0%
Threonine 0.601mg 0.116mg 0%
Isoleucine 0.751mg 0.141mg 0%
Leucine 1.473mg 0.202mg 0%
Lysine 0.568mg 0.171mg 0%
Methionine 0.157mg 0.066mg 0%
Phenylalanine 1.132mg 0.135mg 0%
Valine 0.855mg 0.172mg 0%
Histidine 0.539mg 0.062mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +689.2%
Contains more FatsFats +508.9%
Contains more CarbsCarbs +92.9%
Contains more OtherOther +51.8%
Contains more WaterWater +1623.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +1172.2%
Contains more Poly. FatPolyunsaturated fat +229.9%
Contains less Sat. FatSaturated fat -62.4%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.