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

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Differences between potato salad and spinach raw

  • Potato salad has more vitamin B5, while spinach raw has more vitamin A, folate, manganese, iron, vitamin C, magnesium, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin A is 184% higher.
  • Spinach raw has a lower glycemic index. The glycemic index of spinach raw is 32, while the glycemic index of potato salad is 45.

The food types used in this comparison are Potato salad, home-prepared and Spinach, raw.

Infographic

Potato salad vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more SeleniumSelenium +310%
Contains more MagnesiumMagnesium +426.7%
Contains more CalciumCalcium +421.1%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +316.9%
Contains more CopperCopper +10.2%
Contains more ZincZinc +71%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +788.1%
~equal in Phosphorus ~49mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B3Vitamin B3 +22.9%
Contains more Vitamin B5Vitamin B5 +721.5%
Contains more Vitamin CVitamin C +181%
Contains more Vitamin AVitamin A +1365.6%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more FolateFolate +2671.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +2002.6%
Contains more CarbsCarbs +207.7%
Contains more OtherOther +13.4%
Contains more WaterWater +20.3%
~equal in Protein ~2.86g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +24700%
Contains more Poly. FatPolyunsaturated fat +2164.8%
Contains less Sat. FatSaturated fat -95.6%

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 Spinach raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Potato salad Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 32µg 469µg 49%
Folate 7µg 194µg 47%
Manganese 0.101mg 0.897mg 35%
Iron 0.65mg 2.71mg 26%
Polyunsaturated fat 3.737g 0.165g 24%
Cholesterol 68mg 0mg 23%
Vitamin C 10mg 28.1mg 20%
Sodium 529mg 79mg 20%
Magnesium 15mg 79mg 15%
Vitamin E 2.03mg 14%
Fats 8.2g 0.39g 12%
Vitamin B2 0.06mg 0.189mg 10%
Potassium 254mg 558mg 9%
Vitamin B5 0.534mg 0.065mg 9%
Calcium 19mg 99mg 8%
Selenium 4.1µg 1µg 6%
Saturated fat 1.429g 0.063g 6%
Calories 143kcal 23kcal 6%
Monounsaturated fat 2.48g 0.01g 6%
Fiber 1.3g 2.2g 4%
Vitamin B6 0.141mg 0.195mg 4%
Choline 19.3mg 4%
Carbs 11.17g 3.63g 3%
Zinc 0.31mg 0.53mg 2%
Copper 0.118mg 0.13mg 1%
Vitamin B3 0.89mg 0.724mg 1%
Protein 2.68g 2.86g 0%
Net carbs 9.87g 1.43g N/A
Sugar 0.42g N/A
Phosphorus 52mg 49mg 0%
Vitamin B1 0.077mg 0.078mg 0%
Tryptophan 0.042mg 0.039mg 0%
Threonine 0.116mg 0.122mg 0%
Isoleucine 0.141mg 0.147mg 0%
Leucine 0.202mg 0.223mg 0%
Lysine 0.171mg 0.174mg 0%
Methionine 0.066mg 0.053mg 0%
Phenylalanine 0.135mg 0.129mg 0%
Valine 0.172mg 0.161mg 0%
Histidine 0.062mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

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

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
137%
Spinach raw
Minerals Daily Need Coverage Score
24%
Potato salad
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 1.366g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.2)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.