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Potato salad vs. Cereal — In-Depth Nutrition Comparison

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Important differences between potato salad and cereal

  • Potato salad has less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, vitamin C, and manganese.
  • Cereal's daily need coverage for vitamin B1 is 518% more.
  • Cereal has a higher glycemic index than potato salad.

The food varieties used in the comparison are Potato salad, home-prepared and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Potato salad vs Cereal 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%
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more CalciumCalcium +90%
Contains more PotassiumPotassium +141.9%
Contains less SodiumSodium -33.5%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +5140%
Contains more CopperCopper +16.1%
Contains more ZincZinc +2351.6%
Contains more PhosphorusPhosphorus +48.1%
Contains more ManganeseManganese +682.2%
Contains more SeleniumSelenium +53.7%

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%
Cereal
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +285%
Contains more Vitamin AVitamin A +2443.8%
Contains more Vitamin B1Vitamin B1 +8066.2%
Contains more Vitamin B2Vitamin B2 +6350%
Contains more Vitamin B3Vitamin B3 +3228.1%
Contains more Vitamin B6Vitamin B6 +4145.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more FatsFats +659.3%
Contains more WaterWater +1910.6%
Contains more ProteinProtein +126.1%
Contains more CarbsCarbs +677.5%
Contains more OtherOther +14.4%

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
Cereal
1
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated fat +1115.7%
Contains more Poly. FatPolyunsaturated fat +955.6%
Contains less Sat. FatSaturated fat -81.8%

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 Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Potato salad Cereal DV% diff.
Vitamin B1 0.077mg 6.288mg 518%
Vitamin B6 0.141mg 5.986mg 450%
Iron 0.65mg 34.06mg 418%
Vitamin B2 0.06mg 3.87mg 293%
Vitamin B3 0.89mg 29.62mg 180%
Vitamin A 32µg 814µg 87%
Zinc 0.31mg 7.6mg 66%
Vitamin C 10mg 38.5mg 32%
Manganese 0.101mg 0.79mg 30%
Carbs 11.17g 86.85g 25%
Polyunsaturated fat 3.737g 0.354g 23%
Cholesterol 68mg 23%
Sodium 529mg 795mg 12%
Calories 143kcal 378kcal 12%
Fats 8.2g 1.08g 11%
Protein 2.68g 6.06g 7%
Vitamin B5 0.534mg 0.226mg 6%
Monounsaturated fat 2.48g 0.204g 6%
Saturated fat 1.429g 0.26g 5%
Selenium 4.1µg 6.3µg 4%
Phosphorus 52mg 77mg 4%
Potassium 254mg 105mg 4%
Copper 0.118mg 0.137mg 2%
Folate 7µg 2%
Vitamin E 0.08mg 1%
Calcium 19mg 10mg 1%
Magnesium 15mg 19mg 1%
Net carbs 9.87g 85.45g N/A
Sugar 10.35g N/A
Fiber 1.3g 1.4g 0%
Tryptophan 0.042mg 0.066mg 0%
Threonine 0.116mg 0.241mg 0%
Isoleucine 0.141mg 0.26mg 0%
Leucine 0.202mg 0.767mg 0%
Lysine 0.171mg 0.113mg 0%
Methionine 0.066mg 0.13mg 0%
Phenylalanine 0.135mg 0.365mg 0%
Valine 0.172mg 0.344mg 0%
Histidine 0.062mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
24%
Potato salad
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 266mg)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated fat?
Cereal
Cereal is lower in Saturated fat (difference - 1.169g)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.