Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Potato salad vs. Porridge — In-Depth Nutrition Comparison

Compare

What are the differences between potato salad and porridge?

  • Potato salad is higher in vitamin C, vitamin B6, vitamin B5, copper, and potassium, yet porridge is higher in iron and calcium.
  • Porridge's daily need coverage for iron is 39% more.
  • The glycemic index of potato salad is lower.

We used Potato salad, home-prepared and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types in this article.

Infographic

Potato salad vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1487.5%
Contains more CopperCopper +195%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +246.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +46.4%
Contains more CalciumCalcium +357.9%
Contains more IronIron +475.4%
Contains less SodiumSodium -98.9%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B5Vitamin B5 +652.1%
Contains more Vitamin B6Vitamin B6 +984.6%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +86.1%
Contains more FatsFats +3804.8%
Contains more OtherOther +786.4%
Contains more WaterWater +15.3%
~equal in Carbs ~10.52g

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +8757.1%
Contains more Poly. FatPolyunsaturated fat +3178.1%
Contains less Sat. FatSaturated fat -97.7%

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

All nutrients comparison - raw data values

Nutrient Potato salad Porridge DV% diff.
Iron 0.65mg 3.74mg 39%
Polyunsaturated fat 3.737g 0.114g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 6mg 23%
Fats 8.2g 0.21g 12%
Vitamin C 10mg 0mg 11%
Vitamin B6 0.141mg 0.013mg 10%
Vitamin B5 0.534mg 0.071mg 9%
Copper 0.118mg 0.04mg 9%
Calcium 19mg 87mg 7%
Potassium 254mg 16mg 7%
Monounsaturated fat 2.48g 0.028g 6%
Saturated fat 1.429g 0.033g 6%
Phosphorus 52mg 15mg 5%
Calories 143kcal 50kcal 5%
Vitamin A 32µg 0µg 4%
Manganese 0.101mg 0mg 4%
Fiber 1.3g 0.5g 3%
Vitamin B2 0.06mg 0.025mg 3%
Vitamin B3 0.89mg 0.52mg 2%
Selenium 4.1µg 2.8µg 2%
Vitamin B1 0.077mg 0.055mg 2%
Protein 2.68g 1.44g 2%
Zinc 0.31mg 0.13mg 2%
Magnesium 15mg 5mg 2%
Folate 7µg 12µg 1%
Carbs 11.17g 10.52g 0%
Net carbs 9.87g 10.02g N/A
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.042mg 0.02mg 0%
Threonine 0.116mg 0.045mg 0%
Isoleucine 0.141mg 0.063mg 0%
Leucine 0.202mg 0.11mg 0%
Lysine 0.171mg 0.037mg 0%
Methionine 0.066mg 0.027mg 0%
Phenylalanine 0.135mg 0.078mg 0%
Valine 0.172mg 0.07mg 0%
Histidine 0.062mg 0.033mg 0%

Which food is preferable for your diet?

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

People also compare

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
4%
Porridge
Minerals Daily Need Coverage Score
24%
Potato salad
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Potato salad
Potato salad is relatively richer in minerals
Which food is richer in vitamins?
Potato salad
Potato salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Porridge
Porridge is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 523mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 1.396g)
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
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.