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Potato salad vs. Macadamia — In-Depth Nutrition Comparison

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A recap on differences between potato salad and macadamia

  • Potato salad has less manganese, vitamin B1, copper, iron, fiber, magnesium, and phosphorus.
  • Macadamia covers your daily manganese needs 175% more than potato salad.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Nuts, macadamia nuts, raw.

Infographic

Potato salad vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more SeleniumSelenium +13.9%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +44.9%
Contains more IronIron +467.7%
Contains more CopperCopper +540.7%
Contains more ZincZinc +319.4%
Contains more PhosphorusPhosphorus +261.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +3990.1%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1451.9%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +177.9%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin B6Vitamin B6 +95%
Contains more FolateFolate +57.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more WaterWater +5488.2%
Contains more OtherOther +71.1%
Contains more ProteinProtein +195.1%
Contains more FatsFats +824%
Contains more CarbsCarbs +23.7%

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
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Poly. FatPolyunsaturated fat +148.8%
Contains more Mono. FatMonounsaturated fat +2274.1%

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 Macadamia
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Potato salad Macadamia DV% diff.
Manganese 0.101mg 4.131mg 175%
Monounsaturated fat 2.48g 58.877g 141%
Fats 8.2g 75.77g 104%
Vitamin B1 0.077mg 1.195mg 93%
Copper 0.118mg 0.756mg 71%
Saturated fat 1.429g 12.061g 48%
Iron 0.65mg 3.69mg 38%
Fiber 1.3g 8.6g 29%
Calories 143kcal 718kcal 29%
Magnesium 15mg 130mg 27%
Cholesterol 68mg 0mg 23%
Sodium 529mg 5mg 23%
Phosphorus 52mg 188mg 19%
Polyunsaturated fat 3.737g 1.502g 15%
Vitamin B3 0.89mg 2.473mg 10%
Vitamin C 10mg 1.2mg 10%
Protein 2.68g 7.91g 10%
Vitamin B6 0.141mg 0.275mg 10%
Zinc 0.31mg 1.3mg 9%
Vitamin B2 0.06mg 0.162mg 8%
Calcium 19mg 85mg 7%
Vitamin B5 0.534mg 0.758mg 4%
Vitamin A 32µg 0µg 4%
Vitamin E 0.54mg 4%
Potassium 254mg 368mg 3%
Carbs 11.17g 13.82g 1%
Selenium 4.1µg 3.6µg 1%
Folate 7µg 11µg 1%
Net carbs 9.87g 5.22g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.042mg 0.067mg 0%
Threonine 0.116mg 0.37mg 0%
Isoleucine 0.141mg 0.314mg 0%
Leucine 0.202mg 0.602mg 0%
Lysine 0.171mg 0.018mg 0%
Methionine 0.066mg 0.023mg 0%
Phenylalanine 0.135mg 0.665mg 0%
Valine 0.172mg 0.363mg 0%
Histidine 0.062mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
24%
Potato salad
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 10.632g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $3)
Which food is lower in Cholesterol?
Macadamia
Macadamia is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 524mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.