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Potato salad vs. Wheat Bread — In-Depth Nutrition Comparison

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How are potato salad and wheat Bread different?

  • Wheat Bread has more manganese, selenium, iron, vitamin B3, vitamin B1, vitamin B2, folate, phosphorus, and calcium than potato salad.
  • Daily need coverage for manganese for wheat Bread is 55% higher.
  • Potato salad has a lower glycemic index (45) than wheat Bread (60).

Potato salad, home-prepared and Bread, wheat, toasted are the varieties used in this article.

Infographic

Potato salad vs Wheat Bread 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.
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +13.9%
Contains less SodiumSodium -12%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +768.4%
Contains more IronIron +529.2%
Contains more CopperCopper +67.8%
Contains more ZincZinc +374.2%
Contains more PhosphorusPhosphorus +261.5%
Contains more ManganeseManganese +1263.4%
Contains more SeleniumSelenium +714.6%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B1Vitamin B1 +470.1%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +602.2%
Contains more FolateFolate +1128.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.153mg
~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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +92%
Contains more WaterWater +213.7%
Contains more ProteinProtein +383.6%
Contains more CarbsCarbs +399.3%
Contains more OtherOther +42.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +143.4%
Contains more Poly. FatPolyunsaturated fat +117.3%
Contains less Sat. FatSaturated fat -30.8%

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 Wheat Bread
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Potato salad Wheat Bread DV% diff.
Manganese 0.101mg 1.377mg 55%
Selenium 4.1µg 33.4µg 53%
Iron 0.65mg 4.09mg 43%
Vitamin B3 0.89mg 6.25mg 34%
Vitamin B1 0.077mg 0.439mg 30%
Vitamin B2 0.06mg 0.382mg 25%
Cholesterol 68mg 0mg 23%
Protein 2.68g 12.96g 21%
Folate 7µg 86µg 20%
Phosphorus 52mg 188mg 19%
Carbs 11.17g 55.77g 15%
Calcium 19mg 165mg 15%
Fiber 1.3g 4.7g 14%
Polyunsaturated fat 3.737g 1.72g 13%
Vitamin C 10mg 0.2mg 11%
Zinc 0.31mg 1.47mg 11%
Magnesium 15mg 59mg 10%
Calories 143kcal 313kcal 9%
Copper 0.118mg 0.198mg 9%
Fats 8.2g 4.27g 6%
Vitamin K 5.7µg 5%
Monounsaturated fat 2.48g 1.019g 4%
Vitamin A 32µg 0µg 4%
Choline 22.1mg 4%
Sodium 529mg 601mg 3%
Saturated fat 1.429g 0.989g 2%
Vitamin E 0.24mg 2%
Vitamin B5 0.534mg 0.456mg 2%
Vitamin B6 0.141mg 0.153mg 1%
Potassium 254mg 223mg 1%
Net carbs 9.87g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.042mg 0.092mg 0%
Threonine 0.116mg 0.299mg 0%
Isoleucine 0.141mg 0.258mg 0%
Leucine 0.202mg 0.461mg 0%
Lysine 0.171mg 0.215mg 0%
Methionine 0.066mg 0.105mg 0%
Phenylalanine 0.135mg 0.315mg 0%
Valine 0.172mg 0.31mg 0%
Histidine 0.062mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Wheat Bread
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
36%
Wheat Bread
Minerals Daily Need Coverage Score
24%
Potato salad
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 0.44g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 72mg)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 15)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.