Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Potato salad
  5. Compare
  6. Potato salad vs. Flax seeds

Potato salad vs. Flax seeds — In-Depth Nutrition Comparison

Compare

The main differences between potato salad and flax seeds

  • Potato salad contains less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.

Food types used in this article are Potato salad, home-prepared and Seeds, flaxseed.

Infographic

Potato salad vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +220.1%
Contains more IronIron +781.5%
Contains more CopperCopper +933.9%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1134.6%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +2357.4%
Contains more SeleniumSelenium +519.5%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2035.1%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +246.1%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +235.5%
Contains more FolateFolate +1142.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Flax seeds DV% diff.
Polyunsaturated fat 3.737g 28.73g 167%
Vitamin B1 0.077mg 1.644mg 131%
Copper 0.118mg 1.22mg 122%
Manganese 0.101mg 2.482mg 104%
Fiber 1.3g 27.3g 104%
Magnesium 15mg 392mg 90%
Phosphorus 52mg 642mg 84%
Iron 0.65mg 5.73mg 64%
Fats 8.2g 42.16g 52%
Selenium 4.1µg 25.4µg 39%
Zinc 0.31mg 4.34mg 37%
Protein 2.68g 18.29g 31%
Vitamin B6 0.141mg 0.473mg 26%
Calcium 19mg 255mg 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 30mg 22%
Folate 7µg 87µg 20%
Calories 143kcal 534kcal 20%
Potassium 254mg 813mg 16%
Vitamin B3 0.89mg 3.08mg 14%
Choline 78.7mg 14%
Monounsaturated fat 2.48g 7.527g 13%
Saturated fat 1.429g 3.663g 10%
Vitamin C 10mg 0.6mg 10%
Vitamin B5 0.534mg 0.985mg 9%
Vitamin B2 0.06mg 0.161mg 8%
Carbs 11.17g 28.88g 6%
Vitamin K 4.3µg 4%
Vitamin A 32µg 0µg 4%
Vitamin E 0.31mg 2%
Net carbs 9.87g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.042mg 0.297mg 0%
Threonine 0.116mg 0.766mg 0%
Isoleucine 0.141mg 0.896mg 0%
Leucine 0.202mg 1.235mg 0%
Lysine 0.171mg 0.862mg 0%
Methionine 0.066mg 0.37mg 0%
Phenylalanine 0.135mg 0.957mg 0%
Valine 0.172mg 1.072mg 0%
Histidine 0.062mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +992%
Contains more ProteinProtein +582.5%
Contains more FatsFats +414.1%
Contains more CarbsCarbs +158.5%
Contains more OtherOther +90.3%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -61%
Contains more Mono. FatMonounsaturated fat +203.5%
Contains more Poly. FatPolyunsaturated fat +668.8%

People also compare

Potato salad
Potato salad vs Potato
Potato
Potato salad
Potato salad vs Mashed potato
Mashed potato
Potato salad
Potato salad vs Coleslaw
Coleslaw
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.