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Potato salad vs. Smoothie — In-Depth Nutrition Comparison

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Differences between potato salad and smoothie

  • Potato salad has more potassium, iron, and fiber, while smoothie has more vitamin C, vitamin B12, and vitamin A.
  • Potato salad's daily need coverage for cholesterol is 23% higher.
  • The amount of cholesterol in smoothie is lower.

The food types used in this comparison are Potato salad, home-prepared and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Potato salad vs Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +958.3%
Contains more IronIron +333.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +115.8%
Contains less SodiumSodium -94.5%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +72%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.816mg
~equal in Vitamin K ~µg
~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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +119.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +473.5%
Contains more WaterWater +18.8%

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

All nutrients comparison - raw data values

Nutrient Potato salad Smoothie DV% diff.
Polyunsaturated fat 3.737g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 29mg 22%
Vitamin C 10mg 24.5mg 16%
Fats 8.2g 0g 13%
Copper 0.118mg 13%
Vitamin B5 0.534mg 11%
Vitamin B12 0µg 0.24µg 10%
Potassium 254mg 24mg 7%
Phosphorus 52mg 7%
Selenium 4.1µg 7%
Vitamin B1 0.077mg 6%
Iron 0.65mg 0.15mg 6%
Saturated fat 1.429g 0g 6%
Monounsaturated fat 2.48g 6%
Vitamin B6 0.141mg 0.082mg 5%
Vitamin B2 0.06mg 5%
Calories 143kcal 37kcal 5%
Fiber 1.3g 0g 5%
Manganese 0.101mg 4%
Vitamin A 32µg 4%
Magnesium 15mg 4%
Zinc 0.31mg 3%
Protein 2.68g 1.22g 3%
Folate 7µg 2%
Calcium 19mg 41mg 2%
Carbs 11.17g 8.16g 1%
Net carbs 9.87g 8.16g N/A
Sugar 7.35g N/A
Vitamin B3 0.89mg 0.816mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

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

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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
11%
Smoothie
Minerals Daily Need Coverage Score
24%
Potato salad
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 500mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 1.429g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 7.35g)
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 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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.