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  6. Fruit salad vs. Potato

Fruit salad vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Fruit salad and Potato

  • Fruit salad has less Vitamin B6, Vitamin C, Potassium, Iron, Copper, Phosphorus, and Vitamin B1.
  • Potato covers your daily Vitamin B6 needs 21% more than Fruit salad.

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.
Fruit salad
Fruit salad
1
:
9
Potato
Potato
Contains less Sodium -16.7%
Contains more Iron +224%
Contains more Magnesium +187.5%
Contains more Phosphorus +307.1%
Contains more Potassium +266.4%
Contains more Zinc +114.3%
Contains more Copper +120%
Contains more Manganese +32.5%
Equal in Calcium - 12
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains less Sodium -16.7%
Contains more Iron +224%
Contains more Magnesium +187.5%
Contains more Phosphorus +307.1%
Contains more Potassium +266.4%
Contains more Zinc +114.3%
Contains more Copper +120%
Contains more Manganese +32.5%
Equal in Calcium - 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.
Fruit salad
Fruit salad
1
:
9
Potato
Potato
Contains more Vitamin A +29900%
Contains more Vitamin C +497%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B3 +198%
Contains more Vitamin B5 +456.6%
Contains more Vitamin B6 +1003.7%
Contains more Folate +400%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +29900%
Contains more Vitamin C +497%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B3 +198%
Contains more Vitamin B5 +456.6%
Contains more Vitamin B6 +1003.7%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Potato
Potato
Contains more Protein +302%
Contains more Fats +200%
Contains more Carbs +34%
Contains more Other +330.8%
Equal in Water - 79.25
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Potato
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 Protein +302%
Contains more Fats +200%
Contains more Carbs +34%
Contains more Other +330.8%
Equal in Water - 79.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
2
:
1
Potato
Potato
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +281.8%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +281.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Potato Opinion
Net carbs 12.05g 15.39g Potato
Protein 0.51g 2.05g Potato
Fats 0.03g 0.09g Potato
Carbs 13.05g 17.49g Potato
Calories 50kcal 77kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Fruit salad
Fiber 1g 2.1g Potato
Calcium 11mg 12mg Potato
Iron 0.25mg 0.81mg Potato
Magnesium 8mg 23mg Potato
Phosphorus 14mg 57mg Potato
Potassium 116mg 425mg Potato
Sodium 5mg 6mg Fruit salad
Zinc 0.14mg 0.3mg Potato
Copper 0.05mg 0.11mg Potato
Manganese 0.151mg 0.2mg Potato
Selenium 0.4µg Potato
Vitamin A 600IU 2IU Fruit salad
Vitamin A RAE 30µg 0µg Fruit salad
Vitamin E 0.01mg Potato
Vitamin C 3.3mg 19.7mg Potato
Vitamin B1 0.011mg 0.081mg Potato
Vitamin B2 0.014mg 0.032mg Potato
Vitamin B3 0.356mg 1.061mg Potato
Vitamin B5 0.053mg 0.295mg Potato
Vitamin B6 0.027mg 0.298mg Potato
Folate 3µg 15µg Potato
Vitamin K 2µg Potato
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Saturated Fat 0.004g 0.025g Fruit salad
Monounsaturated Fat 0.005g 0.002g Fruit salad
Polyunsaturated fat 0.011g 0.042g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Potato
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
6%
Fruit salad
18%
Potato
Minerals Daily Need Coverage Score
8%
Fruit salad
19%
Potato

Comparison summary

Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 32)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.