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  6. Potato salad vs. Rye

Potato salad vs. Rye — In-Depth Nutrition Comparison

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What are the main differences between potato salad and rye?

  • Potato salad has less manganese, fiber, phosphorus, copper, iron, magnesium, zinc, and vitamin B3 than rye.
  • Rye's daily need coverage for manganese is 108% higher.
  • Rye has a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Rye grain types in this comparison.

Infographic

Potato salad vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +100.8%
Contains more IronIron +304.6%
Contains more CopperCopper +211%
Contains more ZincZinc +754.8%
Contains more PhosphorusPhosphorus +538.5%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2451.5%
Contains more SeleniumSelenium +239%

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%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +310.4%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +379.8%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +108.5%
Contains more FolateFolate +442.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Rye DV% diff.
Manganese 0.101mg 2.577mg 108%
Fiber 1.3g 15.1g 55%
Phosphorus 52mg 332mg 40%
Copper 0.118mg 0.367mg 28%
Iron 0.65mg 2.63mg 25%
Sodium 529mg 2mg 23%
Cholesterol 68mg 0mg 23%
Magnesium 15mg 110mg 23%
Carbs 11.17g 75.86g 22%
Vitamin B3 0.89mg 4.27mg 21%
Zinc 0.31mg 2.65mg 21%
Vitamin B1 0.077mg 0.316mg 20%
Polyunsaturated fat 3.737g 0.767g 20%
Vitamin B5 0.534mg 1.456mg 18%
Selenium 4.1µg 13.9µg 18%
Vitamin B2 0.06mg 0.251mg 15%
Protein 2.68g 10.34g 15%
Vitamin B6 0.141mg 0.294mg 12%
Vitamin C 10mg 0mg 11%
Calories 143kcal 338kcal 10%
Fats 8.2g 1.63g 10%
Folate 7µg 38µg 8%
Potassium 254mg 510mg 8%
Monounsaturated fat 2.48g 0.208g 6%
Saturated fat 1.429g 0.197g 6%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Vitamin A 32µg 1µg 3%
Calcium 19mg 24mg 1%
Net carbs 9.87g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.042mg 0.108mg 0%
Threonine 0.116mg 0.289mg 0%
Isoleucine 0.141mg 0.208mg 0%
Leucine 0.202mg 0.563mg 0%
Lysine 0.171mg 0.286mg 0%
Methionine 0.066mg 0.153mg 0%
Phenylalanine 0.135mg 0.435mg 0%
Valine 0.172mg 0.317mg 0%
Histidine 0.062mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +403.1%
Contains more WaterWater +617%
Contains more OtherOther +24.2%
Contains more ProteinProtein +285.8%
Contains more CarbsCarbs +579.1%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1092.3%
Contains more Poly. FatPolyunsaturated fat +387.2%
Contains less Sat. FatSaturated fat -86.2%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.