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  6. Potato vs. Potato salad

Potato vs. Potato salad — In-Depth Nutrition Comparison

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What are the main differences between potatoes and potato salad?

  • Potatoes are richer in vitamin B6, vitamin C, and potassium, yet potato salad is richer in selenium and monounsaturated fat.
  • Potato salad's daily need coverage for sodium is 23% higher.
  • Potatoes have 2 times more vitamin B6 than potato salad. Potatoes have 0.298mg of vitamin B6, while potato salad has 0.141mg.
  • Potatoes contain less saturated fat.
  • Potato salad has a lower glycemic index than potatoes.

We used Potatoes, flesh, and skin, raw and Potato salad, home-prepared types in this comparison.

Infographic

Potato 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.
Potato
Potato
5
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%
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 +53.3%
Contains more PotassiumPotassium +67.3%
Contains more IronIron +24.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +98%
Contains more CalciumCalcium +58.3%
Contains more SeleniumSelenium +925%
~equal in Copper ~0.118mg
~equal in Zinc ~0.31mg
~equal in Phosphorus ~52mg

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.
Potato
Potato
7
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%
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 +97%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B6Vitamin B6 +111.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +81%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Potato salad DV% diff.
Polyunsaturated fat 0.042g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 6mg 529mg 23%
Fats 0.09g 8.2g 12%
Vitamin B6 0.298mg 0.141mg 12%
Vitamin C 19.7mg 10mg 11%
Selenium 0.4µg 4.1µg 7%
Starch 15.29g 6%
Monounsaturated fat 0.002g 2.48g 6%
Saturated fat 0.025g 1.429g 6%
Potassium 425mg 254mg 5%
Vitamin B5 0.295mg 0.534mg 5%
Manganese 0.2mg 0.101mg 4%
Vitamin A 0µg 32µg 4%
Calories 77kcal 143kcal 3%
Fiber 2.1g 1.3g 3%
Choline 12.1mg 2%
Magnesium 23mg 15mg 2%
Carbs 17.49g 11.17g 2%
Vitamin B2 0.032mg 0.06mg 2%
Iron 0.81mg 0.65mg 2%
Vitamin K 2µg 2%
Folate 15µg 7µg 2%
Copper 0.11mg 0.118mg 1%
Protein 2.05g 2.68g 1%
Vitamin B3 1.061mg 0.89mg 1%
Calcium 12mg 19mg 1%
Phosphorus 57mg 52mg 1%
Net carbs 15.39g 9.87g N/A
Sugar 0.82g N/A
Zinc 0.3mg 0.31mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.081mg 0.077mg 0%
Tryptophan 0.021mg 0.042mg 0%
Threonine 0.067mg 0.116mg 0%
Isoleucine 0.066mg 0.141mg 0%
Leucine 0.098mg 0.202mg 0%
Lysine 0.107mg 0.171mg 0%
Methionine 0.032mg 0.066mg 0%
Phenylalanine 0.081mg 0.135mg 0%
Valine 0.103mg 0.172mg 0%
Histidine 0.035mg 0.062mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +56.6%
Contains more ProteinProtein +30.7%
Contains more FatsFats +9011.1%
Contains more OtherOther +74.1%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -98.3%
Contains more Mono. FatMonounsaturated fat +123900%
Contains more Poly. FatPolyunsaturated fat +8797.6%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.