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  6. Wheat Bread vs. Potato salad

Wheat Bread vs. Potato salad — In-Depth Nutrition Comparison

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How are wheat Bread and potato salad different?

  • Wheat Bread has more manganese, selenium, iron, vitamin B3, vitamin B1, vitamin B2, folate, phosphorus, and calcium than potato salad.
  • Daily need coverage for manganese for wheat Bread is 55% higher.
  • Wheat Bread contains 12 times more folate than potato salad. While wheat Bread contains 86µg of folate, potato salad contains only 7µg.
  • Potato salad has a lower glycemic index (45) than wheat Bread (60).

Bread, wheat, toasted and Potato salad, home-prepared are the varieties used in this article.

Infographic

Wheat Bread vs Potato salad 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 +293.3%
Contains more CalciumCalcium +768.4%
Contains more IronIron +529.2%
Contains more CopperCopper +67.8%
Contains more ZincZinc +374.2%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +1263.4%
Contains more SeleniumSelenium +714.6%
Contains more PotassiumPotassium +13.9%
Contains less SodiumSodium -12%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 +470.1%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +602.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +17.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.141mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Potato salad DV% diff.
Manganese 1.377mg 0.101mg 55%
Selenium 33.4µg 4.1µg 53%
Iron 4.09mg 0.65mg 43%
Vitamin B3 6.25mg 0.89mg 34%
Vitamin B1 0.439mg 0.077mg 30%
Vitamin B2 0.382mg 0.06mg 25%
Cholesterol 0mg 68mg 23%
Protein 12.96g 2.68g 21%
Folate 86µg 7µg 20%
Phosphorus 188mg 52mg 19%
Carbs 55.77g 11.17g 15%
Calcium 165mg 19mg 15%
Fiber 4.7g 1.3g 14%
Polyunsaturated fat 1.72g 3.737g 13%
Vitamin C 0.2mg 10mg 11%
Zinc 1.47mg 0.31mg 11%
Magnesium 59mg 15mg 10%
Calories 313kcal 143kcal 9%
Copper 0.198mg 0.118mg 9%
Fats 4.27g 8.2g 6%
Vitamin K 5.7µg 5%
Monounsaturated fat 1.019g 2.48g 4%
Vitamin A 0µg 32µg 4%
Choline 22.1mg 4%
Sodium 601mg 529mg 3%
Saturated fat 0.989g 1.429g 2%
Vitamin E 0.24mg 2%
Vitamin B5 0.456mg 0.534mg 2%
Vitamin B6 0.153mg 0.141mg 1%
Potassium 223mg 254mg 1%
Net carbs 51.07g 9.87g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0.042mg 0%
Threonine 0.299mg 0.116mg 0%
Isoleucine 0.258mg 0.141mg 0%
Leucine 0.461mg 0.202mg 0%
Lysine 0.215mg 0.171mg 0%
Methionine 0.105mg 0.066mg 0%
Phenylalanine 0.315mg 0.135mg 0%
Valine 0.31mg 0.172mg 0%
Histidine 0.15mg 0.062mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +383.6%
Contains more CarbsCarbs +399.3%
Contains more OtherOther +42.1%
Contains more FatsFats +92%
Contains more WaterWater +213.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +143.4%
Contains more Poly. FatPolyunsaturated fat +117.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.