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  6. Potato salad vs. Dolma

Potato salad vs. Dolma — In-Depth Nutrition Comparison

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A recap on the differences between potato salad and dolma

  • Potato salad has less vitamin A, vitamin B12, zinc, iron, selenium, manganese, vitamin B3, phosphorus, and vitamin B6.
  • Dolma covers your daily vitamin A needs 101% more than potato salad.
  • Potato salad has less saturated fat.

Food varieties used in this article are Potato salad, home-prepared and .

Infographic

Potato salad vs Dolma 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%
Dolma
Dolma
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 20% 18% 77% 37% 93% 48% 56% 53% 63%
Contains more PotassiumPotassium +24.7%
Contains more MagnesiumMagnesium +59.1%
Contains more CalciumCalcium +257%
Contains more IronIron +215.4%
Contains more ZincZinc +996.8%
Contains more PhosphorusPhosphorus +115.7%
Contains less SodiumSodium -18.3%
Contains more ManganeseManganese +305.9%
Contains more SeleniumSelenium +182.9%
~equal in Copper ~0.11mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 11% 0% 19% 14% 17% 32% 33% 0% 0% 5.3%
Dolma
Dolma
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 62% 7.8% 15% 32% 50% 23% 55% 173% 32% 20%
Contains more Vitamin CVitamin C +161.8%
Contains more Vitamin B1Vitamin B1 +28.3%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin AVitamin A +478.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +202.2%
Contains more Vitamin B6Vitamin B6 +70.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +275.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Dolma DV% diff.
Vitamin B12 0µg 1.38µg 58%
Zinc 0.31mg 3.4mg 28%
Protein 2.68g 14.3g 23%
Polyunsaturated fat 3.737g 0.5g 22%
Saturated fat 1.429g 5.92g 20%
Iron 0.65mg 2.05mg 18%
Vitamin A 32µg 185.23µg 17%
Selenium 4.1µg 11.6µg 14%
Manganese 0.101mg 0.41mg 13%
Vitamin B3 0.89mg 2.69mg 11%
Vitamin K 12.84µg 11%
Phosphorus 52mg 112.18mg 9%
Vitamin B6 0.141mg 0.24mg 8%
Choline 43.34mg 8%
Fats 8.2g 12.8g 7%
Vitamin C 10mg 3.82mg 7%
Monounsaturated fat 2.48g 5.24g 7%
Vitamin B2 0.06mg 0.14mg 6%
Calcium 19mg 67.83mg 5%
Folate 7µg 26.26µg 5%
Sodium 529mg 432.02mg 4%
Calories 143kcal 199.04kcal 3%
Cholesterol 68mg 59.15mg 3%
Vitamin E 0.39mg 3%
Vitamin B5 0.534mg 0.38mg 3%
Carbs 11.17g 6.36g 2%
Magnesium 15mg 23.86mg 2%
Potassium 254mg 203.75mg 1%
Fiber 1.3g 1.5g 1%
Copper 0.118mg 0.11mg 1%
Vitamin B1 0.077mg 0.06mg 1%
Protein per 100 calories 1.9g 7.2g N/A
Calories per 10 g protein 534kcal 139kcal N/A
Weight per 100 calories 70g 50g N/A
Unsaturated / Saturated Fat ratio 4.4 0.97 N/A
Net carbs 9.87g 4.86g N/A
Vitamin D* 0 IU 1.1 IU 0%
Sugar 1.06g N/A
Trans fat 0.65g N/A
Tryptophan 0.042mg 0.07mg 0%
Threonine 0.116mg 0.53mg 0%
Isoleucine 0.141mg 0.6mg 0%
Leucine 0.202mg 1.06mg 0%
Lysine 0.171mg 1.11mg 0%
Methionine 0.066mg 0.35mg 0%
Phenylalanine 0.135mg 0.54mg 0%
Valine 0.172mg 0.68mg 0%
Histidine 0.062mg 0.44mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.02g N/A
Omega-6 - Linoleic acid 0.11g N/A

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
Dolma
Dolma
2
14% 12% 6% 68%
Protein: 14.3 g
Fats: 12.8 g
Carbs: 6.36 g
Water: 70.88 g
Other: 0 g
Contains more CarbsCarbs +75.6%
Contains more OtherOther +∞%
Contains more ProteinProtein +433.6%
Contains more FatsFats +56.1%
~equal in Water ~70.88g

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
Dolma
Dolma
1
51% 45% 4%
Saturated fat: Sat. Fat 5.92 g
Monounsaturated fat: Mono. Fat 5.24 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated fat +647.4%
Contains more Mono. FatMonounsaturated fat +111.3%

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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

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.