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Potato salad vs. Zucchini — In-Depth Nutrition Comparison

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Differences between potato salad and zucchini

  • Potato salad has more copper, selenium, vitamin B5, polyunsaturated fat, and monounsaturated fat, while zucchini has more vitamin C.
  • Potato salad's daily need coverage for cholesterol is 23% higher.
  • Zucchini contains 225 times less monounsaturated fat than potato salad. Potato salad contains 2.48g of monounsaturated fat, while zucchini contains 0.011g.
  • The amount of cholesterol in zucchini is lower.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of potato salad is 45.

The food types used in this comparison are Potato salad, home-prepared and Squash, summer, zucchini, includes skin, raw.

Infographic

Potato salad vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +18.8%
Contains more IronIron +75.7%
Contains more CopperCopper +122.6%
Contains more PhosphorusPhosphorus +36.8%
Contains more SeleniumSelenium +1950%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +75.2%
~equal in Potassium ~261mg
~equal in Zinc ~0.32mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin B1Vitamin B1 +71.1%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B5Vitamin B5 +161.8%
Contains more Vitamin CVitamin C +79%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more FolateFolate +242.9%
~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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +121.5%
Contains more FatsFats +2462.5%
Contains more CarbsCarbs +259.2%
Contains more OtherOther +242.1%
Contains more WaterWater +24.7%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +22445.5%
Contains more Poly. FatPolyunsaturated fat +4006.6%
Contains less Sat. FatSaturated fat -94.1%

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 Zucchini
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato salad Zucchini DV% diff.
Polyunsaturated fat 3.737g 0.091g 24%
Sodium 529mg 8mg 23%
Cholesterol 68mg 0mg 23%
Fats 8.2g 0.32g 12%
Vitamin C 10mg 17.9mg 9%
Selenium 4.1µg 0.2µg 7%
Vitamin B5 0.534mg 0.204mg 7%
Copper 0.118mg 0.053mg 7%
Calories 143kcal 17kcal 6%
Saturated fat 1.429g 0.084g 6%
Monounsaturated fat 2.48g 0.011g 6%
Iron 0.65mg 0.37mg 4%
Folate 7µg 24µg 4%
Vitamin K 4.3µg 4%
Manganese 0.101mg 0.177mg 3%
Vitamin B3 0.89mg 0.451mg 3%
Protein 2.68g 1.21g 3%
Vitamin B1 0.077mg 0.045mg 3%
Vitamin B2 0.06mg 0.094mg 3%
Carbs 11.17g 3.11g 3%
Choline 9.5mg 2%
Phosphorus 52mg 38mg 2%
Fructose 1.38g 2%
Vitamin A 32µg 10µg 2%
Vitamin B6 0.141mg 0.163mg 2%
Vitamin E 0.12mg 1%
Fiber 1.3g 1g 1%
Magnesium 15mg 18mg 1%
Net carbs 9.87g 2.11g N/A
Calcium 19mg 16mg 0%
Potassium 254mg 261mg 0%
Sugar 2.5g N/A
Zinc 0.31mg 0.32mg 0%
Tryptophan 0.042mg 0.01mg 0%
Threonine 0.116mg 0.029mg 0%
Isoleucine 0.141mg 0.044mg 0%
Leucine 0.202mg 0.071mg 0%
Lysine 0.171mg 0.067mg 0%
Methionine 0.066mg 0.018mg 0%
Phenylalanine 0.135mg 0.043mg 0%
Valine 0.172mg 0.054mg 0%
Histidine 0.062mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

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

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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%
Potato salad
15%
Zucchini
Minerals Daily Need Coverage Score
24%
Potato salad
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 521mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 1.345g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.