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  6. Potato salad vs. Avocado

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

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

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%

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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.