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  6. Potato salad vs. Cream of Wheat

Potato salad vs. Cream of Wheat — In-Depth Nutrition Comparison

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Differences between potato salad and cream of Wheat

  • Potato salad has more vitamin C, while cream of Wheat has more iron, vitamin B3, folate, vitamin B6, vitamin B1, vitamin A, and vitamin B2.
  • Cream of Wheat's daily need coverage for iron is 54% higher.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of cream of Wheat is 67.

The food types used in this comparison are Potato salad, home-prepared and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Potato salad vs Cream of Wheat 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 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +1170%
Contains more CopperCopper +174.4%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +188.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +17.1%
Contains more CalciumCalcium +236.8%
Contains more IronIron +663.1%
Contains less SodiumSodium -80.7%

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%
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% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +551.2%
Contains more Vitamin AVitamin A +625%
Contains more Vitamin B1Vitamin B1 +201.3%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +247.5%
Contains more Vitamin B6Vitamin B6 +119.1%
Contains more FolateFolate +785.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Potato salad Cream of Wheat DV% diff.
Iron 0.65mg 4.96mg 54%
Polyunsaturated fat 3.737g 0.134g 24%
Cholesterol 68mg 0mg 23%
Vitamin A 32µg 232µg 22%
Sodium 529mg 102mg 19%
Vitamin B3 0.89mg 3.093mg 14%
Folate 7µg 62µg 14%
Vitamin B1 0.077mg 0.232mg 13%
Vitamin B6 0.141mg 0.309mg 13%
Fats 8.2g 0.24g 12%
Vitamin B2 0.06mg 0.21mg 12%
Vitamin C 10mg 0mg 11%
Vitamin B5 0.534mg 0.082mg 9%
Copper 0.118mg 0.043mg 8%
Potassium 254mg 20mg 7%
Saturated fat 1.429g 0.038g 6%
Monounsaturated fat 2.48g 0.033g 6%
Calcium 19mg 64mg 5%
Phosphorus 52mg 18mg 5%
Calories 143kcal 62kcal 4%
Manganese 0.101mg 0mg 4%
Fiber 1.3g 0.6g 3%
Protein 2.68g 1.84g 2%
Magnesium 15mg 6mg 2%
Selenium 4.1µg 3.5µg 1%
Zinc 0.31mg 0.17mg 1%
Carbs 11.17g 13.08g 1%
Net carbs 9.87g 12.48g N/A
Sugar 0.07g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.025mg 0%
Threonine 0.116mg 0.058mg 0%
Isoleucine 0.141mg 0.08mg 0%
Leucine 0.202mg 0.139mg 0%
Lysine 0.171mg 0.047mg 0%
Methionine 0.066mg 0.034mg 0%
Phenylalanine 0.135mg 0.099mg 0%
Valine 0.172mg 0.089mg 0%
Histidine 0.062mg 0.042mg 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
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +45.7%
Contains more FatsFats +3316.7%
Contains more OtherOther +343.2%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +11.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +7415.2%
Contains more Poly. FatPolyunsaturated fat +2688.8%
Contains less Sat. FatSaturated fat -97.3%

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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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.