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Potato salad vs. Fajita — In-Depth Nutrition Comparison

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What are the differences between potato salad and fajita?

  • Potato salad is higher in vitamin C and copper, yet fajita is higher in phosphorus, vitamin B3, selenium, vitamin B12, vitamin B6, vitamin B2, and zinc.
  • Fajita's daily need coverage for phosphorus is 32% more.
  • The amount of sodium in potato salad is lower.

We used Potato salad, home-prepared and USDA Commodity, chicken fajita strips, frozen types in this article.

Infographic

Potato salad vs Fajita 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%
Fajita
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +46.2%
Contains more CopperCopper +293.3%
Contains less SodiumSodium -33.8%
Contains more ManganeseManganese +53%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +52.3%
Contains more ZincZinc +341.9%
Contains more PhosphorusPhosphorus +432.7%
Contains more SeleniumSelenium +307.3%

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%
Fajita
9
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +437%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +174.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more FatsFats +43.1%
Contains more CarbsCarbs +400.9%
Contains more ProteinProtein +592.5%
Contains more OtherOther +47.7%
~equal in Water ~70.6g

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
Fajita
0
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -10.5%
Contains more Poly. FatPolyunsaturated fat +243.2%
~equal in Monounsaturated fat ~2.333g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato salad Fajita
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Potato salad Fajita DV% diff.
Protein 2.68g 18.56g 32%
Phosphorus 52mg 277mg 32%
Vitamin B3 0.89mg 4.779mg 24%
Vitamin B12 0µg 0.54µg 23%
Selenium 4.1µg 16.7µg 23%
Vitamin B6 0.141mg 0.387mg 19%
Polyunsaturated fat 3.737g 1.089g 18%
Choline 67.8mg 12%
Sodium 529mg 799mg 12%
Vitamin B2 0.06mg 0.213mg 12%
Vitamin C 10mg 0mg 11%
Copper 0.118mg 0.03mg 10%
Zinc 0.31mg 1.37mg 10%
Cholesterol 68mg 88mg 7%
Fiber 1.3g 0g 5%
Iron 0.65mg 0.99mg 4%
Fats 8.2g 5.73g 4%
Vitamin A 32µg 0µg 4%
Vitamin B5 0.534mg 0.726mg 4%
Carbs 11.17g 2.23g 3%
Magnesium 15mg 22mg 2%
Vitamin B1 0.077mg 0.1mg 2%
Manganese 0.101mg 0.066mg 2%
Vitamin E 0.22mg 1%
Calcium 19mg 13mg 1%
Potassium 254mg 284mg 1%
Saturated fat 1.429g 1.596g 1%
Folate 7µg 4µg 1%
Calories 143kcal 135kcal 0%
Net carbs 9.87g 2.23g N/A
Vitamin K 0.2µg 0%
Monounsaturated fat 2.48g 2.333g 0%
Tryptophan 0.042mg 0.2mg 0%
Threonine 0.116mg 0.452mg 0%
Isoleucine 0.141mg 0.813mg 0%
Leucine 0.202mg 1.56mg 0%
Lysine 0.171mg 1.857mg 0%
Methionine 0.066mg 0.552mg 0%
Phenylalanine 0.135mg 0.763mg 0%
Valine 0.172mg 0.847mg 0%
Histidine 0.062mg 0.68mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Fajita
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Potato salad
31%
Fajita
Minerals Daily Need Coverage Score
24%
Potato salad
45%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Potato salad
Potato salad is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Potato salad
Potato salad contains less Sodium (difference - 270mg)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 0.167g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Fajita
Fajita is relatively richer in minerals
Which food is richer in vitamins?
Fajita
Fajita is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.