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Potato salad vs. Omelette — In-Depth Nutrition Comparison

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The main differences between potato salad and omelette

  • Potato salad has more vitamin C; however, omelette has more selenium, vitamin B12, vitamin B2, phosphorus, vitamin B5, vitamin D, and iron.
  • Daily need coverage for cholesterol for omelette is 82% higher.
  • Omelette is lower in sodium.
  • Potato salad has a higher glycemic index than omelette.

Food types used in this article are Potato salad, home-prepared and Egg, whole, cooked, omelet.

Infographic

Potato salad vs Omelette infographic
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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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +117.1%
Contains more CopperCopper +87.3%
Contains more ManganeseManganese +320.8%
Contains more CalciumCalcium +152.6%
Contains more IronIron +127.7%
Contains more ZincZinc +251.6%
Contains more PhosphorusPhosphorus +221.2%
Contains less SodiumSodium -70.7%
Contains more SeleniumSelenium +529.3%

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%
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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.5%
Contains more Vitamin B3Vitamin B3 +1290.6%
Contains more Vitamin AVitamin A +437.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B5Vitamin B5 +141.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +457.1%
~equal in Vitamin B6 ~0.143mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1645.3%
Contains more OtherOther +95%
Contains more ProteinProtein +294.4%
Contains more FatsFats +42.2%
~equal in Water ~76.13g

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Poly. FatPolyunsaturated fat +37.8%
Contains more Mono. FatMonounsaturated fat +95.3%

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

All nutrients comparison - raw data values

Nutrient Potato salad Omelette DV% diff.
Cholesterol 68mg 313mg 82%
Choline 247.6mg 45%
Selenium 4.1µg 25.8µg 39%
Vitamin B12 0µg 0.76µg 32%
Vitamin B2 0.06mg 0.386mg 25%
Sodium 529mg 155mg 16%
Vitamin A 32µg 172µg 16%
Protein 2.68g 10.57g 16%
Phosphorus 52mg 167mg 16%
Vitamin B5 0.534mg 1.289mg 15%
Vitamin C 10mg 0mg 11%
Iron 0.65mg 1.48mg 10%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Saturated fat 1.429g 3.319g 9%
Vitamin E 1.29mg 9%
Folate 7µg 39µg 8%
Zinc 0.31mg 1.09mg 7%
Polyunsaturated fat 3.737g 2.712g 7%
Monounsaturated fat 2.48g 4.843g 6%
Copper 0.118mg 0.063mg 6%
Fiber 1.3g 0g 5%
Vitamin B3 0.89mg 0.064mg 5%
Fats 8.2g 11.66g 5%
Potassium 254mg 117mg 4%
Vitamin B1 0.077mg 0.034mg 4%
Carbs 11.17g 0.64g 4%
Vitamin K 4.5µg 4%
Manganese 0.101mg 0.024mg 3%
Calcium 19mg 48mg 3%
Calories 143kcal 154kcal 1%
Magnesium 15mg 11mg 1%
Net carbs 9.87g 0.64g N/A
Sugar 0.31g N/A
Vitamin B6 0.141mg 0.143mg 0%
Trans fat 0.709g N/A
Tryptophan 0.042mg 0.14mg 0%
Threonine 0.116mg 0.467mg 0%
Isoleucine 0.141mg 0.565mg 0%
Leucine 0.202mg 0.913mg 0%
Lysine 0.171mg 0.767mg 0%
Methionine 0.066mg 0.319mg 0%
Phenylalanine 0.135mg 0.572mg 0%
Valine 0.172mg 0.722mg 0%
Histidine 0.062mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
24%
Potato salad
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Potato salad
Potato salad is lower in Cholesterol (difference - 245mg)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 1.89g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $1)
Which food contains less Sodium?
Omelette
Omelette contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.