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  6. Fruit salad vs. Potato

Fruit salad vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between fruit salad and potatoes

  • Fruit salad has more vitamin A; however, potatoes are higher in vitamin B6, vitamin C, potassium, iron, copper, phosphorus, and vitamin B1.
  • Potatoes cover your daily vitamin B6 needs 21% more than fruit salad.
  • Potatoes contain 300 times less vitamin A than fruit salad. Fruit salad contains 600IU of vitamin A, while potatoes contain 2IU.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Potatoes, flesh, and skin, raw.

Infographic

Fruit salad vs Potato 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +187.5%
Contains more PotassiumPotassium +266.4%
Contains more IronIron +224%
Contains more CopperCopper +120%
Contains more ZincZinc +114.3%
Contains more PhosphorusPhosphorus +307.1%
Contains more ManganeseManganese +32.5%
~equal in Calcium ~12mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Potato
Potato
10
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +497%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B3Vitamin B3 +198%
Contains more Vitamin B5Vitamin B5 +456.6%
Contains more Vitamin B6Vitamin B6 +1003.7%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Potato DV% diff.
Vitamin B6 0.027mg 0.298mg 21%
Vitamin C 3.3mg 19.7mg 18%
Potassium 116mg 425mg 9%
Iron 0.25mg 0.81mg 7%
Copper 0.05mg 0.11mg 7%
Phosphorus 14mg 57mg 6%
Starch 15.29g 6%
Vitamin B1 0.011mg 0.081mg 6%
Vitamin B5 0.053mg 0.295mg 5%
Magnesium 8mg 23mg 4%
Fiber 1g 2.1g 4%
Vitamin B3 0.356mg 1.061mg 4%
Folate 3µg 15µg 3%
Vitamin A 30µg 0µg 3%
Protein 0.51g 2.05g 3%
Manganese 0.151mg 0.2mg 2%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Vitamin B2 0.014mg 0.032mg 1%
Calories 50kcal 77kcal 1%
Selenium 0.4µg 1%
Zinc 0.14mg 0.3mg 1%
Carbs 13.05g 17.49g 1%
Fats 0.03g 0.09g 0%
Net carbs 12.05g 15.39g N/A
Calcium 11mg 12mg 0%
Sugar 0.82g N/A
Sodium 5mg 6mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.004g 0.025g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.011g 0.042g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Potato
Potato
4
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +302%
Contains more FatsFats +200%
Contains more CarbsCarbs +34%
Contains more OtherOther +330.8%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +281.8%

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.