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Potato salad vs. Avocado — In-Depth Nutrition Comparison

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Differences between potato salad and avocadoes

  • Potato salad has more selenium, while avocadoes have more fiber, folate, vitamin B5, vitamin B6, copper, potassium, and vitamin B2.
  • Potato salad's daily need coverage for sodium is 23% higher.

The food types used in this comparison are Potato salad, home-prepared and Avocados, raw, all commercial varieties.

Infographic

Potato salad vs Avocado infographic
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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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +58.3%
Contains more IronIron +18.2%
Contains more SeleniumSelenium +925%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +90.9%
Contains more CopperCopper +61%
Contains more ZincZinc +106.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +40.6%
~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.
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%
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% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +95.3%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +82.3%
Contains more FolateFolate +1057.1%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +34%
Contains more CarbsCarbs +30.9%
Contains more OtherOther +23.4%
Contains more FatsFats +78.8%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -32.8%
Contains more Poly. FatPolyunsaturated fat +105.8%
Contains more Mono. FatMonounsaturated fat +295.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Avocado DV% diff.
Sodium 529mg 7mg 23%
Cholesterol 68mg 0mg 23%
Fiber 1.3g 6.7g 22%
Folate 7µg 81µg 19%
Vitamin K 21µg 18%
Monounsaturated fat 2.48g 9.799g 18%
Vitamin B5 0.534mg 1.389mg 17%
Vitamin E 2.07mg 14%
Polyunsaturated fat 3.737g 1.816g 13%
Fats 8.2g 14.66g 10%
Vitamin B6 0.141mg 0.257mg 9%
Copper 0.118mg 0.19mg 8%
Selenium 4.1µg 0.4µg 7%
Potassium 254mg 485mg 7%
Vitamin B3 0.89mg 1.738mg 5%
Vitamin B2 0.06mg 0.13mg 5%
Zinc 0.31mg 0.64mg 3%
Choline 14.2mg 3%
Vitamin A 32µg 7µg 3%
Magnesium 15mg 29mg 3%
Saturated fat 1.429g 2.126g 3%
Manganese 0.101mg 0.142mg 2%
Calories 143kcal 160kcal 1%
Vitamin B1 0.077mg 0.067mg 1%
Protein 2.68g 2g 1%
Iron 0.65mg 0.55mg 1%
Calcium 19mg 12mg 1%
Carbs 11.17g 8.53g 1%
Vitamin C 10mg 10mg 0%
Net carbs 9.87g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Phosphorus 52mg 52mg 0%
Tryptophan 0.042mg 0.025mg 0%
Threonine 0.116mg 0.073mg 0%
Isoleucine 0.141mg 0.084mg 0%
Leucine 0.202mg 0.143mg 0%
Lysine 0.171mg 0.132mg 0%
Methionine 0.066mg 0.038mg 0%
Phenylalanine 0.135mg 0.097mg 0%
Valine 0.172mg 0.107mg 0%
Histidine 0.062mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Avocado
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
13%
Potato salad
32%
Avocado
Minerals Daily Need Coverage Score
24%
Potato salad
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.697g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 522mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is richer in minerals?
?
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.