Avocado vs. Potato salad — In-Depth Nutrition Comparison
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Differences between avocadoes and potato salad
- Avocadoes have more fiber, folate, vitamin B5, vitamin B6, copper, potassium, and vitamin B2, while potato salad has more selenium.
- Potato salad's daily need coverage for sodium is 23% higher.
- Potato salad contains 12 times less folate than avocadoes. Avocadoes contain 81µg of folate, while potato salad contains 7µg.
- The amount of sodium in avocadoes is lower.
The food types used in this comparison are Avocados, raw, all commercial varieties and Potato salad, home-prepared.
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.
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +90.9% |
| Contains more CopperCopper | +61% |
| Contains more ZincZinc | +106.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +40.6% |
| Contains more CalciumCalcium | +58.3% |
| Contains more IronIron | +18.2% |
| Contains more SeleniumSelenium | +925% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +95.3% |
| Contains more Vitamin B5Vitamin B5 | +160.1% |
| Contains more Vitamin B6Vitamin B6 | +82.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1057.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +357.1% |
| Contains more Vitamin B1Vitamin B1 | +14.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more FatsFats | +78.8% |
| Contains more ProteinProtein | +34% |
| Contains more CarbsCarbs | +30.9% |
| Contains more OtherOther | +23.4% |
~equal in
Water
~76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
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 | +295.1% |
| Contains less Sat. FatSaturated fat | -32.8% |
| Contains more Poly. FatPolyunsaturated fat | +105.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 7mg | 529mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Fiber | 6.7g | 1.3g | 22% |
| Folate | 81µg | 7µg | 19% |
| Vitamin K | 21µg | 18% | |
| Monounsaturated fat | 9.799g | 2.48g | 18% |
| Vitamin B5 | 1.389mg | 0.534mg | 17% |
| Vitamin E | 2.07mg | 14% | |
| Polyunsaturated fat | 1.816g | 3.737g | 13% |
| Fats | 14.66g | 8.2g | 10% |
| Vitamin B6 | 0.257mg | 0.141mg | 9% |
| Copper | 0.19mg | 0.118mg | 8% |
| Selenium | 0.4µg | 4.1µg | 7% |
| Potassium | 485mg | 254mg | 7% |
| Vitamin B3 | 1.738mg | 0.89mg | 5% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Zinc | 0.64mg | 0.31mg | 3% |
| Choline | 14.2mg | 3% | |
| Vitamin A | 7µg | 32µg | 3% |
| Magnesium | 29mg | 15mg | 3% |
| Saturated fat | 2.126g | 1.429g | 3% |
| Manganese | 0.142mg | 0.101mg | 2% |
| Calories | 160kcal | 143kcal | 1% |
| Vitamin B1 | 0.067mg | 0.077mg | 1% |
| Protein | 2g | 2.68g | 1% |
| Iron | 0.55mg | 0.65mg | 1% |
| Calcium | 12mg | 19mg | 1% |
| Carbs | 8.53g | 11.17g | 1% |
| Vitamin C | 10mg | 10mg | 0% |
| Net carbs | 1.83g | 9.87g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Phosphorus | 52mg | 52mg | 0% |
| Tryptophan | 0.025mg | 0.042mg | 0% |
| Threonine | 0.073mg | 0.116mg | 0% |
| Isoleucine | 0.084mg | 0.141mg | 0% |
| Leucine | 0.143mg | 0.202mg | 0% |
| Lysine | 0.132mg | 0.171mg | 0% |
| Methionine | 0.038mg | 0.066mg | 0% |
| Phenylalanine | 0.097mg | 0.135mg | 0% |
| Valine | 0.107mg | 0.172mg | 0% |
| Histidine | 0.049mg | 0.062mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
21%
24%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 0.697g)
Which food is cheaper?
Potato salad is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 522mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food is richer in minerals?
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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.