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  6. Potato salad vs. Dried fruit

Potato salad vs. Dried fruit — In-Depth Nutrition Comparison

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What are the main differences between potato salad and dried fruit?

  • Potato salad is richer in vitamin C, yet dried fruit is richer in vitamin A, potassium, iron, copper, fiber, and vitamin B3.
  • Dried fruit's daily need coverage for vitamin A is 69% higher.
  • Dried fruit has a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Apricots, dried, sulfured, uncooked types in this comparison.

Infographic

Potato salad vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more SeleniumSelenium +86.4%
Contains more MagnesiumMagnesium +113.3%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +357.5%
Contains more IronIron +309.2%
Contains more CopperCopper +190.7%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +36.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +132.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +413.3%
Contains more Vitamin AVitamin A +462.5%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +190.9%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~equal in Vitamin B6 ~0.143mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Dried fruit DV% diff.
Vitamin E 4.33mg 29%
Potassium 254mg 1162mg 27%
Iron 0.65mg 2.66mg 25%
Copper 0.118mg 0.343mg 25%
Polyunsaturated fat 3.737g 0.074g 24%
Fiber 1.3g 7.3g 24%
Sodium 529mg 10mg 23%
Cholesterol 68mg 0mg 23%
Carbs 11.17g 62.64g 17%
Vitamin A 32µg 180µg 16%
Fructose 12.47g 16%
Fats 8.2g 0.51g 12%
Vitamin B3 0.89mg 2.589mg 11%
Vitamin C 10mg 1mg 10%
Monounsaturated fat 2.48g 0.074g 6%
Saturated fat 1.429g 0.017g 6%
Manganese 0.101mg 0.235mg 6%
Vitamin B1 0.077mg 0.015mg 5%
Calories 143kcal 241kcal 5%
Magnesium 15mg 32mg 4%
Calcium 19mg 55mg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Phosphorus 52mg 71mg 3%
Selenium 4.1µg 2.2µg 3%
Protein 2.68g 3.39g 1%
Vitamin B2 0.06mg 0.074mg 1%
Folate 7µg 10µg 1%
Zinc 0.31mg 0.39mg 1%
Net carbs 9.87g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Vitamin B5 0.534mg 0.516mg 0%
Vitamin B6 0.141mg 0.143mg 0%
Tryptophan 0.042mg 0.016mg 0%
Threonine 0.116mg 0.073mg 0%
Isoleucine 0.141mg 0.063mg 0%
Leucine 0.202mg 0.105mg 0%
Lysine 0.171mg 0.083mg 0%
Methionine 0.066mg 0.015mg 0%
Phenylalanine 0.135mg 0.062mg 0%
Valine 0.172mg 0.078mg 0%
Histidine 0.062mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more FatsFats +1507.8%
Contains more WaterWater +146%
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +460.8%
Contains more OtherOther +31.8%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +3251.4%
Contains more Poly. FatPolyunsaturated fat +4950%
Contains less Sat. FatSaturated fat -98.8%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.