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Potato salad vs. Corn nuts — In-Depth Nutrition Comparison

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A recap on the differences between potato salad and corn nuts

  • Potato salad has more vitamin C; however, corn nuts are higher in phosphorus, fiber, vitamin B1, magnesium, manganese, zinc, iron, and vitamin B2.
  • Corn nuts cover your daily phosphorus needs 33% more than potato salad.

Food varieties used in this article are Potato salad, home-prepared and Snacks, cornnuts, barbecue-flavor.

Infographic

Potato salad vs Corn nuts 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more CalciumCalcium +11.8%
Contains less SodiumSodium -11.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +626.7%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +161.5%
Contains more CopperCopper +15.3%
Contains more ZincZinc +506.5%
Contains more PhosphorusPhosphorus +444.2%
Contains more ManganeseManganese +382.2%

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +69.3%
Contains more Vitamin B6Vitamin B6 +32.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Corn nuts DV% diff.
Phosphorus 52mg 283mg 33%
Fiber 1.3g 8.4g 28%
Cholesterol 68mg 0mg 23%
Vitamin B1 0.077mg 0.35mg 23%
Magnesium 15mg 109mg 22%
Carbs 11.17g 71.7g 20%
Manganese 0.101mg 0.487mg 17%
Calories 143kcal 436kcal 15%
Zinc 0.31mg 1.88mg 14%
Protein 2.68g 9g 13%
Iron 0.65mg 1.7mg 13%
Monounsaturated fat 2.48g 7.36g 12%
Vitamin C 10mg 0.4mg 11%
Fats 8.2g 14.3g 9%
Selenium 4.1µg 7%
Vitamin B2 0.06mg 0.142mg 6%
Saturated fat 1.429g 2.58g 5%
Vitamin B3 0.89mg 1.507mg 4%
Vitamin B6 0.141mg 0.187mg 4%
Sodium 529mg 600mg 3%
Polyunsaturated fat 3.737g 3.22g 3%
Vitamin B5 0.534mg 0.374mg 3%
Vitamin A 32µg 17µg 2%
Copper 0.118mg 0.136mg 2%
Folate 7µg 0µg 2%
Potassium 254mg 286mg 1%
Net carbs 9.87g 63.3g N/A
Calcium 19mg 17mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

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
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more WaterWater +4650%
Contains more ProteinProtein +235.8%
Contains more FatsFats +74.4%
Contains more CarbsCarbs +541.9%
Contains more OtherOther +74.4%

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
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +16.1%
Contains more Mono. FatMonounsaturated fat +196.8%

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.