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Juice vs. Potato salad — In-Depth Nutrition Comparison

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The main differences between juice and potato salad

  • Juice has more vitamin B2, vitamin B6, vitamin B3, and vitamin B1; however, potato salad has more copper, vitamin B5, and selenium.
  • Daily need coverage for vitamin B2 for juice is 28% higher.
  • Potato salad has 6 times less vitamin B3 than juice. Juice has 5mg of vitamin B3, while potato salad has 0.89mg.
  • Juice is lower in sodium.

Food types used in this article are Beverages, Orange juice drink and Potato salad, home-prepared.

Infographic

Juice 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.
Juice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
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 less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +850%
Contains more PotassiumPotassium +504.8%
Contains more IronIron +490.9%
Contains more CopperCopper +555.6%
Contains more ZincZinc +1450%
Contains more PhosphorusPhosphorus +1200%
Contains more ManganeseManganese +1342.9%
Contains more SeleniumSelenium +∞%

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.
Juice
6
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
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 CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.5%
Contains more Vitamin B2Vitamin B2 +616.7%
Contains more Vitamin B3Vitamin B3 +461.8%
Contains more Vitamin B6Vitamin B6 +254.6%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B5Vitamin B5 +790%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 CarbsCarbs +20.1%
Contains more WaterWater +13.4%
Contains more ProteinProtein +1240%
Contains more FatsFats +∞%
Contains more OtherOther +926.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +24700%
Contains more Poly. FatPolyunsaturated fat +37270%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Potato salad DV% diff.
Vitamin B6 0.5mg 0.141mg 28%
Vitamin B2 0.43mg 0.06mg 28%
Vitamin B3 5mg 0.89mg 26%
Vitamin B1 0.38mg 0.077mg 25%
Polyunsaturated fat 0.01g 3.737g 25%
Sodium 2mg 529mg 23%
Cholesterol 0mg 68mg 23%
Fats 0g 8.2g 13%
Copper 0.018mg 0.118mg 11%
Vitamin B5 0.06mg 0.534mg 9%
Selenium 0µg 4.1µg 7%
Phosphorus 4mg 52mg 7%
Iron 0.11mg 0.65mg 7%
Potassium 42mg 254mg 6%
Monounsaturated fat 0.01g 2.48g 6%
Saturated fat 0g 1.429g 6%
Vitamin C 15mg 10mg 6%
Protein 0.2g 2.68g 5%
Calories 54kcal 143kcal 4%
Manganese 0.007mg 0.101mg 4%
Fiber 0.2g 1.3g 4%
Vitamin A 2µg 32µg 3%
Zinc 0.02mg 0.31mg 3%
Magnesium 3mg 15mg 3%
Calcium 2mg 19mg 2%
Folate 4µg 7µg 1%
Carbs 13.41g 11.17g 1%
Net carbs 13.21g 9.87g N/A
Sugar 9.36g N/A
Vitamin E 0.02mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Juice
13%
Potato salad
Minerals Daily Need Coverage Score
2%
Juice
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 1.429g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.