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Potato salad vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between potato salad and wild rice raw

  • Potato salad has less phosphorus, manganese, zinc, copper, magnesium, vitamin B3, folate, and fiber.
  • Wild rice raw's daily need coverage for phosphorus is 54% more.
  • Wild rice raw has a higher glycemic index than potato salad.

The food varieties used in the comparison are Potato salad, home-prepared and Wild rice, raw.

Infographic

Potato salad vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more SeleniumSelenium +46.4%
Contains more MagnesiumMagnesium +1080%
Contains more CalciumCalcium +10.5%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +201.5%
Contains more CopperCopper +344.1%
Contains more ZincZinc +1822.6%
Contains more PhosphorusPhosphorus +732.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1215.8%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin B1Vitamin B1 +49.4%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +656.5%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B6Vitamin B6 +177.3%
Contains more FolateFolate +1257.1%
~equal in Vitamin D ~0µg
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +659.3%
Contains more WaterWater +879.4%
Contains more OtherOther +27.5%
Contains more ProteinProtein +449.6%
Contains more CarbsCarbs +570.5%

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% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +1459.7%
Contains more Poly. FatPolyunsaturated fat +452.8%
Contains less Sat. FatSaturated fat -89.1%

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 Wild rice raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Potato salad Wild rice raw DV% diff.
Phosphorus 52mg 433mg 54%
Manganese 0.101mg 1.329mg 53%
Zinc 0.31mg 5.96mg 51%
Copper 0.118mg 0.524mg 45%
Magnesium 15mg 177mg 39%
Vitamin B3 0.89mg 6.733mg 37%
Protein 2.68g 14.73g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 7mg 23%
Folate 7µg 95µg 22%
Carbs 11.17g 74.9g 21%
Polyunsaturated fat 3.737g 0.676g 20%
Fiber 1.3g 6.2g 20%
Vitamin B6 0.141mg 0.391mg 19%
Vitamin B2 0.06mg 0.262mg 16%
Iron 0.65mg 1.96mg 16%
Vitamin B5 0.534mg 1.074mg 11%
Calories 143kcal 357kcal 11%
Vitamin C 10mg 0mg 11%
Fats 8.2g 1.08g 11%
Saturated fat 1.429g 0.156g 6%
Monounsaturated fat 2.48g 0.159g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Potassium 254mg 427mg 5%
Vitamin A 32µg 1µg 3%
Vitamin B1 0.077mg 0.115mg 3%
Selenium 4.1µg 2.8µg 2%
Vitamin K 1.9µg 2%
Net carbs 9.87g 68.7g N/A
Calcium 19mg 21mg 0%
Sugar 2.5g N/A
Tryptophan 0.042mg 0.179mg 0%
Threonine 0.116mg 0.469mg 0%
Isoleucine 0.141mg 0.618mg 0%
Leucine 0.202mg 1.018mg 0%
Lysine 0.171mg 0.629mg 0%
Methionine 0.066mg 0.438mg 0%
Phenylalanine 0.135mg 0.721mg 0%
Valine 0.172mg 0.858mg 0%
Histidine 0.062mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Wild rice 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
37%
Wild rice raw
Minerals Daily Need Coverage Score
24%
Potato salad
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 522mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 1.273g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 12)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.