Potato salad vs. Wafer — In-Depth Nutrition Comparison
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Differences between potato salad and wafer
- Potato salad has more vitamin C, while wafer has more iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1.
- Wafer's daily need coverage for iron is 42% higher.
- The amount of cholesterol in wafer is lower.
- Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of wafer is 61.
The food types used in this comparison are Potato salad, home-prepared and Cookies, chocolate wafers.
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 PotassiumPotassium | +21% |
| Contains more MagnesiumMagnesium | +253.3% |
| Contains more CalciumCalcium | +63.2% |
| Contains more IronIron | +516.9% |
| Contains more CopperCopper | +292.4% |
| Contains more ZincZinc | +251.6% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +589.1% |
| Contains more SeleniumSelenium | +39% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +176.5% |
| Contains more Vitamin B1Vitamin B1 | +163.6% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +221.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +571.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.65mg | 4.01mg | 42% |
| Copper | 0.118mg | 0.463mg | 38% |
| Manganese | 0.101mg | 0.696mg | 26% |
| Cholesterol | 68mg | 2mg | 22% |
| Carbs | 11.17g | 72.7g | 21% |
| Vitamin B2 | 0.06mg | 0.266mg | 16% |
| Calories | 143kcal | 433kcal | 15% |
| Saturated fat | 1.429g | 4.241g | 13% |
| Vitamin B3 | 0.89mg | 2.858mg | 12% |
| Vitamin B1 | 0.077mg | 0.203mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Phosphorus | 52mg | 132mg | 11% |
| Folate | 7µg | 47µg | 10% |
| Magnesium | 15mg | 53mg | 9% |
| Fats | 8.2g | 14.2g | 9% |
| Fiber | 1.3g | 3.4g | 8% |
| Protein | 2.68g | 6.6g | 8% |
| Zinc | 0.31mg | 1.09mg | 7% |
| Vitamin B6 | 0.141mg | 0.051mg | 7% |
| Monounsaturated fat | 2.48g | 4.865g | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Selenium | 4.1µg | 5.7µg | 3% |
| Caffeine | 10mg | 3% | |
| Vitamin B5 | 0.534mg | 0.381mg | 3% |
| Choline | 14.3mg | 3% | |
| Polyunsaturated fat | 3.737g | 4.153g | 3% |
| Vitamin A | 32µg | 3µg | 3% |
| Sodium | 529mg | 580mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 19mg | 31mg | 1% |
| Potassium | 254mg | 210mg | 1% |
| Net carbs | 9.87g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.042mg | 0.096mg | 0% |
| Threonine | 0.116mg | 0.22mg | 0% |
| Isoleucine | 0.141mg | 0.261mg | 0% |
| Leucine | 0.202mg | 0.447mg | 0% |
| Lysine | 0.171mg | 0.281mg | 0% |
| Methionine | 0.066mg | 0.105mg | 0% |
| Phenylalanine | 0.135mg | 0.308mg | 0% |
| Valine | 0.172mg | 0.323mg | 0% |
| Histidine | 0.062mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1588.9% |
| Contains more ProteinProtein | +146.3% |
| Contains more FatsFats | +73.2% |
| Contains more CarbsCarbs | +550.9% |
~equal in
Other
~2g
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
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -66.3% |
| Contains more Mono. FatMonounsaturated fat | +96.2% |
| Contains more Poly. FatPolyunsaturated fat | +11.1% |
