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  6. Potato salad vs. Soybean raw

Potato salad vs. Soybean raw — In-Depth Nutrition Comparison

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Important differences between potato salad and soybean raw

  • Potato salad has less iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, potassium, and zinc.
  • Soybean raw's daily need coverage for iron is 188% more.
  • Potato salad has a higher glycemic index than soybean raw.

The food varieties used in the comparison are Potato salad, home-prepared and Soybeans, mature seeds, raw.

Infographic

Potato salad vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1357.9%
Contains more PotassiumPotassium +607.5%
Contains more IronIron +2315.4%
Contains more CopperCopper +1305.1%
Contains more ZincZinc +1477.4%
Contains more PhosphorusPhosphorus +1253.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2392.1%
Contains more SeleniumSelenium +334.1%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +1035.1%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +48.5%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more FolateFolate +5257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Soybean raw DV% diff.
Iron 0.65mg 15.7mg 188%
Copper 0.118mg 1.658mg 171%
Manganese 0.101mg 2.517mg 105%
Phosphorus 52mg 704mg 93%
Folate 7µg 375µg 92%
Protein 2.68g 36.49g 68%
Vitamin B1 0.077mg 0.874mg 66%
Magnesium 15mg 280mg 63%
Vitamin B2 0.06mg 0.87mg 62%
Polyunsaturated fat 3.737g 11.255g 50%
Potassium 254mg 1797mg 45%
Zinc 0.31mg 4.89mg 42%
Vitamin K 47µg 39%
Fiber 1.3g 9.3g 32%
Calcium 19mg 277mg 26%
Selenium 4.1µg 17.8µg 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 2mg 23%
Choline 115.9mg 21%
Vitamin B6 0.141mg 0.377mg 18%
Fats 8.2g 19.94g 18%
Calories 143kcal 446kcal 15%
Saturated fat 1.429g 2.884g 7%
Vitamin E 0.85mg 6%
Carbs 11.17g 30.16g 6%
Vitamin B5 0.534mg 0.793mg 5%
Vitamin B3 0.89mg 1.623mg 5%
Monounsaturated fat 2.48g 4.404g 5%
Vitamin C 10mg 6mg 4%
Vitamin A 32µg 1µg 3%
Net carbs 9.87g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.042mg 0.591mg 0%
Threonine 0.116mg 1.766mg 0%
Isoleucine 0.141mg 1.971mg 0%
Leucine 0.202mg 3.309mg 0%
Lysine 0.171mg 2.706mg 0%
Methionine 0.066mg 0.547mg 0%
Phenylalanine 0.135mg 2.122mg 0%
Valine 0.172mg 2.029mg 0%
Histidine 0.062mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +789.9%
Contains more ProteinProtein +1261.6%
Contains more FatsFats +143.2%
Contains more CarbsCarbs +170%
Contains more OtherOther +149.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +77.6%
Contains more Poly. FatPolyunsaturated fat +201.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.