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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
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
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
137%
Minerals Daily Need Coverage Score
24%
45%
Comparison summary
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 1.366g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.42g)
Which food is cheaper?
Potato salad is cheaper (difference - $0.2)