Potato salad vs. Almonds — In-Depth Nutrition Comparison
Compare
A recap on differences between potato salad and almonds
- Potato salad has less copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium.
- Almonds cover your daily copper needs 101% more than potato salad.
- Almonds contain 529 times less sodium than potato salad. Potato salad contains 529mg of sodium, while almonds contain 1mg.
- The glycemic index of potato salad is higher.
Food varieties used in this article are Potato salad, home-prepared and Nuts, almonds.
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.
| Contains more MagnesiumMagnesium | +1700% |
| Contains more CalciumCalcium | +1315.8% |
| Contains more PotassiumPotassium | +188.6% |
| Contains more IronIron | +470.8% |
| Contains more CopperCopper | +773.7% |
| Contains more ZincZinc | +906.5% |
| Contains more PhosphorusPhosphorus | +825% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +2057.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +13.4% |
| Contains more Vitamin B1Vitamin B1 | +166.2% |
| Contains more Vitamin B2Vitamin B2 | +1796.7% |
| Contains more Vitamin B3Vitamin B3 | +306.5% |
| Contains more FolateFolate | +528.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more WaterWater | +1623.4% |
| Contains more ProteinProtein | +689.2% |
| Contains more FatsFats | +508.9% |
| Contains more CarbsCarbs | +92.9% |
| Contains more OtherOther | +51.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated fat | -62.4% |
| Contains more Mono. FatMonounsaturated fat | +1172.2% |
| Contains more Poly. FatPolyunsaturated fat | +229.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Copper | 0.118mg | 1.031mg | 101% |
| Manganese | 0.101mg | 2.179mg | 90% |
| Vitamin B2 | 0.06mg | 1.138mg | 83% |
| Monounsaturated fat | 2.48g | 31.551g | 73% |
| Fats | 8.2g | 49.93g | 64% |
| Phosphorus | 52mg | 481mg | 61% |
| Magnesium | 15mg | 270mg | 61% |
| Polyunsaturated fat | 3.737g | 12.329g | 57% |
| Fiber | 1.3g | 12.5g | 45% |
| Iron | 0.65mg | 3.71mg | 38% |
| Protein | 2.68g | 21.15g | 37% |
| Zinc | 0.31mg | 3.12mg | 26% |
| Calcium | 19mg | 269mg | 25% |
| Cholesterol | 68mg | 0mg | 23% |
| Sodium | 529mg | 1mg | 23% |
| Calories | 143kcal | 579kcal | 22% |
| Vitamin B3 | 0.89mg | 3.618mg | 17% |
| Potassium | 254mg | 733mg | 14% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin B1 | 0.077mg | 0.205mg | 11% |
| Saturated fat | 1.429g | 3.802g | 11% |
| Choline | 52.1mg | 9% | |
| Folate | 7µg | 44µg | 9% |
| Vitamin A | 32µg | 0µg | 4% |
| Carbs | 11.17g | 21.55g | 3% |
| Vitamin B5 | 0.534mg | 0.471mg | 1% |
| Net carbs | 9.87g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Selenium | 4.1µg | 4.1µg | 0% |
| Vitamin B6 | 0.141mg | 0.137mg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.042mg | 0.211mg | 0% |
| Threonine | 0.116mg | 0.601mg | 0% |
| Isoleucine | 0.141mg | 0.751mg | 0% |
| Leucine | 0.202mg | 1.473mg | 0% |
| Lysine | 0.171mg | 0.568mg | 0% |
| Methionine | 0.066mg | 0.157mg | 0% |
| Phenylalanine | 0.135mg | 1.132mg | 0% |
| Valine | 0.172mg | 0.855mg | 0% |
| Histidine | 0.062mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
13%
78%
Minerals Daily Need Coverage Score
24%
142%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 2.373g)
Which food is cheaper?
Potato salad is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 528mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Almonds is relatively richer in minerals
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.