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  6. Potato salad vs. Brown rice

Potato salad vs. Brown rice — In-Depth Nutrition Comparison

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Differences between potato salad and brown rice

  • Potato salad has more vitamin C, while brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, and magnesium.
  • Brown rice's daily need coverage for manganese is 38% higher.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of brown rice is 66.

The food types used in this comparison are Potato salad, home-prepared and Rice, brown, long-grain, cooked.

Infographic

Potato salad vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +195.3%
Contains more IronIron +16.1%
Contains more CopperCopper +11.3%
Contains more MagnesiumMagnesium +160%
Contains more ZincZinc +129%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +864.4%
Contains more SeleniumSelenium +41.5%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin B1Vitamin B1 +131.2%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +187.8%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Brown rice DV% diff.
Manganese 0.101mg 0.974mg 38%
Cholesterol 68mg 0mg 23%
Sodium 529mg 4mg 23%
Polyunsaturated fat 3.737g 0.366g 22%
Fats 8.2g 0.97g 11%
Vitamin C 10mg 0mg 11%
Vitamin B3 0.89mg 2.561mg 10%
Starch 24.79g 10%
Vitamin B1 0.077mg 0.178mg 8%
Phosphorus 52mg 103mg 7%
Magnesium 15mg 39mg 6%
Saturated fat 1.429g 0.26g 5%
Monounsaturated fat 2.48g 0.369g 5%
Potassium 254mg 86mg 5%
Carbs 11.17g 25.58g 5%
Zinc 0.31mg 0.71mg 4%
Vitamin A 32µg 0µg 4%
Selenium 4.1µg 5.8µg 3%
Vitamin B5 0.534mg 0.38mg 3%
Choline 9.2mg 2%
Calcium 19mg 3mg 2%
Folate 7µg 9µg 1%
Vitamin B6 0.141mg 0.123mg 1%
Calories 143kcal 123kcal 1%
Vitamin B2 0.06mg 0.069mg 1%
Vitamin E 0.17mg 1%
Copper 0.118mg 0.106mg 1%
Fiber 1.3g 1.6g 1%
Iron 0.65mg 0.56mg 1%
Protein 2.68g 2.74g 0%
Net carbs 9.87g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.042mg 0.033mg 0%
Threonine 0.116mg 0.095mg 0%
Isoleucine 0.141mg 0.109mg 0%
Leucine 0.202mg 0.214mg 0%
Lysine 0.171mg 0.099mg 0%
Methionine 0.066mg 0.058mg 0%
Phenylalanine 0.135mg 0.133mg 0%
Valine 0.172mg 0.151mg 0%
Histidine 0.062mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +745.4%
Contains more OtherOther +343.2%
Contains more CarbsCarbs +129%
~equal in Protein ~2.74g
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +572.1%
Contains more Poly. FatPolyunsaturated fat +921%
Contains less Sat. FatSaturated fat -81.8%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.