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  6. Potato salad vs. Bran raw

Potato salad vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between potato salad and bran raw?

  • Bran raw is richer than potato salad in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Bran raw's daily need coverage for manganese is 240% more.
  • Potato salad has 132 times more sodium than bran raw. While potato salad has 529mg of sodium, bran raw has only 4mg.
  • The glycemic index of potato salad is lower.

We used Potato salad, home-prepared and Oat bran, raw types in this article.

Infographic

Potato salad vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +732.3%
Contains more CopperCopper +241.5%
Contains more ZincZinc +903.2%
Contains more PhosphorusPhosphorus +1311.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5474.3%
Contains more SeleniumSelenium +1002.4%

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.
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1419.5%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B5Vitamin B5 +179.8%
Contains more Vitamin B6Vitamin B6 +17%
Contains more FolateFolate +642.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.934mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Bran raw DV% diff.
Manganese 0.101mg 5.63mg 240%
Phosphorus 52mg 734mg 97%
Vitamin B1 0.077mg 1.17mg 91%
Selenium 4.1µg 45.2µg 75%
Iron 0.65mg 5.41mg 60%
Fiber 1.3g 15.4g 56%
Magnesium 15mg 235mg 52%
Copper 0.118mg 0.403mg 32%
Protein 2.68g 17.3g 29%
Zinc 0.31mg 3.11mg 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 4mg 23%
Vitamin B5 0.534mg 1.494mg 19%
Carbs 11.17g 66.22g 18%
Vitamin B2 0.06mg 0.22mg 12%
Folate 7µg 52µg 11%
Vitamin C 10mg 0mg 11%
Potassium 254mg 566mg 9%
Vitamin E 1.01mg 7%
Choline 32.2mg 6%
Polyunsaturated fat 3.737g 2.766g 6%
Calories 143kcal 246kcal 5%
Vitamin A 32µg 0µg 4%
Calcium 19mg 58mg 4%
Vitamin K 3.2µg 3%
Fats 8.2g 7.03g 2%
Vitamin B6 0.141mg 0.165mg 2%
Net carbs 9.87g 50.82g N/A
Sugar 1.45g N/A
Vitamin B3 0.89mg 0.934mg 0%
Saturated fat 1.429g 1.328g 0%
Monounsaturated fat 2.48g 2.376g 0%
Tryptophan 0.042mg 0.335mg 0%
Threonine 0.116mg 0.502mg 0%
Isoleucine 0.141mg 0.668mg 0%
Leucine 0.202mg 1.374mg 0%
Lysine 0.171mg 0.76mg 0%
Methionine 0.066mg 0.335mg 0%
Phenylalanine 0.135mg 0.908mg 0%
Valine 0.172mg 0.964mg 0%
Histidine 0.062mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +16.6%
Contains more WaterWater +1060.3%
Contains more ProteinProtein +545.5%
Contains more CarbsCarbs +492.8%
Contains more OtherOther +48.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Poly. FatPolyunsaturated fat +35.1%
~equal in Saturated fat ~1.328g
~equal in Monounsaturated fat ~2.376g

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.