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Potato salad vs. Scrambled egg — In-Depth Nutrition Comparison

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Important differences between potato salad and scrambled egg

  • Potato salad has less vitamin B12, vitamin B2, selenium, phosphorus, iron, zinc, and vitamin A.
  • Scrambled egg's daily need coverage for cholesterol is 119% more.
  • Potato salad has 3 times more sodium than scrambled egg. Potato salad has 529mg of sodium, while scrambled egg has 187mg.
  • Potato salad has a higher glycemic index than scrambled egg.

The food varieties used in the comparison are Potato salad, home-prepared and Fast foods, egg, scrambled.

Infographic

Potato salad vs Scrambled egg 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 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
Contains more PotassiumPotassium +72.8%
Contains more CopperCopper +76.1%
Contains more ManganeseManganese +134.9%
Contains more CalciumCalcium +200%
Contains more IronIron +298.5%
Contains more ZincZinc +435.5%
Contains more PhosphorusPhosphorus +365.4%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +448.8%
~equal in Magnesium ~14mg

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin B3Vitamin B3 +323.8%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +314.3%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Potato salad Scrambled egg DV% diff.
Cholesterol 68mg 426mg 119%
Vitamin B12 0µg 1.01µg 42%
Vitamin B2 0.06mg 0.52mg 35%
Selenium 4.1µg 22.5µg 33%
Choline 180.6mg 33%
Phosphorus 52mg 242mg 27%
Iron 0.65mg 2.59mg 24%
Protein 2.68g 13.84g 22%
Saturated fat 1.429g 6.153g 21%
Vitamin A 32µg 176µg 16%
Sodium 529mg 187mg 15%
Fats 8.2g 16.18g 12%
Polyunsaturated fat 3.737g 1.969g 12%
Zinc 0.31mg 1.66mg 12%
Monounsaturated fat 2.48g 5.889g 9%
Vitamin K 9µg 8%
Vitamin B5 0.534mg 0.94mg 8%
Vitamin C 10mg 3.3mg 7%
Copper 0.118mg 0.067mg 6%
Vitamin E 0.96mg 6%
Vitamin D 0µg 1.1µg 6%
Folate 7µg 29µg 6%
Vitamin D 0IU 46IU 6%
Fiber 1.3g 0g 5%
Vitamin B6 0.141mg 0.19mg 4%
Calcium 19mg 57mg 4%
Vitamin B3 0.89mg 0.21mg 4%
Calories 143kcal 212kcal 3%
Manganese 0.101mg 0.043mg 3%
Potassium 254mg 147mg 3%
Carbs 11.17g 2.08g 3%
Net carbs 9.87g 2.08g N/A
Magnesium 15mg 14mg 0%
Sugar 1.64g N/A
Vitamin B1 0.077mg 0.08mg 0%
Tryptophan 0.042mg 0.212mg 0%
Threonine 0.116mg 0.657mg 0%
Isoleucine 0.141mg 0.836mg 0%
Leucine 0.202mg 1.185mg 0%
Lysine 0.171mg 0.913mg 0%
Methionine 0.066mg 0.427mg 0%
Phenylalanine 0.135mg 0.75mg 0%
Valine 0.172mg 0.96mg 0%
Histidine 0.062mg 0.325mg 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
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 g
Contains more CarbsCarbs +437%
Contains more WaterWater +13.9%
Contains more OtherOther +62.5%
Contains more ProteinProtein +416.4%
Contains more FatsFats +97.3%

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
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +89.8%
Contains more Mono. FatMonounsaturated fat +137.5%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.