Potato salad vs. Dates — In-Depth Nutrition Comparison
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Differences between potato salad and dates
- Potato salad has more vitamin C and monounsaturated fat, while dates have more fiber, potassium, copper, manganese, and magnesium.
- Dates' daily need coverage for fiber is 27% higher.
The food types used in this comparison are Potato salad, home-prepared and Dates, deglet noor.
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.
| Contains more SeleniumSelenium | +36.7% |
| Contains more MagnesiumMagnesium | +186.7% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +158.3% |
| Contains more IronIron | +56.9% |
| Contains more CopperCopper | +74.6% |
| Contains more PhosphorusPhosphorus | +19.2% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +159.4% |
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.
| Contains more Vitamin CVitamin C | +2400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B3Vitamin B3 | +43.1% |
| Contains more Vitamin B5Vitamin B5 | +10.3% |
| Contains more Vitamin B6Vitamin B6 | +17% |
| Contains more FolateFolate | +171.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +2002.6% |
| Contains more WaterWater | +270.2% |
| Contains more OtherOther | +21.9% |
| Contains more CarbsCarbs | +571.7% |
~equal in
Protein
~2.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +6788.9% |
| Contains more Poly. FatPolyunsaturated fat | +19568.4% |
| Contains less Sat. FatSaturated fat | -97.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 1.3g | 8g | 27% |
| Polyunsaturated fat | 3.737g | 0.019g | 25% |
| Fructose | 19.56g | 24% | |
| Cholesterol | 68mg | 0mg | 23% |
| Sodium | 529mg | 2mg | 23% |
| Carbs | 11.17g | 75.03g | 21% |
| Fats | 8.2g | 0.39g | 12% |
| Potassium | 254mg | 656mg | 12% |
| Vitamin C | 10mg | 0.4mg | 11% |
| Copper | 0.118mg | 0.206mg | 10% |
| Manganese | 0.101mg | 0.262mg | 7% |
| Calories | 143kcal | 282kcal | 7% |
| Magnesium | 15mg | 43mg | 7% |
| Monounsaturated fat | 2.48g | 0.036g | 6% |
| Saturated fat | 1.429g | 0.032g | 6% |
| Iron | 0.65mg | 1.02mg | 5% |
| Vitamin A | 32µg | 0µg | 4% |
| Folate | 7µg | 19µg | 3% |
| Vitamin B3 | 0.89mg | 1.274mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B6 | 0.141mg | 0.165mg | 2% |
| Vitamin B1 | 0.077mg | 0.052mg | 2% |
| Selenium | 4.1µg | 3µg | 2% |
| Calcium | 19mg | 39mg | 2% |
| Vitamin B5 | 0.534mg | 0.589mg | 1% |
| Choline | 6.3mg | 1% | |
| Phosphorus | 52mg | 62mg | 1% |
| Protein | 2.68g | 2.45g | 0% |
| Net carbs | 9.87g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Zinc | 0.31mg | 0.29mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.06mg | 0.066mg | 0% |
| Tryptophan | 0.042mg | 0.012mg | 0% |
| Threonine | 0.116mg | 0.043mg | 0% |
| Isoleucine | 0.141mg | 0.049mg | 0% |
| Leucine | 0.202mg | 0.084mg | 0% |
| Lysine | 0.171mg | 0.066mg | 0% |
| Methionine | 0.066mg | 0.022mg | 0% |
| Phenylalanine | 0.135mg | 0.05mg | 0% |
| Valine | 0.172mg | 0.071mg | 0% |
| Histidine | 0.062mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
24%
29%
Comparison summary
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Potato salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 1.397g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins