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  6. Russet potato raw vs. Potato salad

Russet potato raw vs. Potato salad — In-Depth Nutrition Comparison

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What are the differences between russet potato raw and potato salad?

  • Russet potato raw is higher in vitamin B6, yet potato salad is higher in fats, selenium, and monounsaturated fat.
  • Potato salad's daily need coverage for sodium is 23% more.
  • Russet potato raw has 2 times more vitamin B6 than potato salad. While russet potato raw has 0.345mg of vitamin B6, potato salad has only 0.141mg.
  • The amount of saturated fat in russet potato raw is lower.
  • The glycemic index of potato salad is lower.

We used Potatoes, russet, flesh, and skin, raw and Potato salad, home-prepared types in this article.

Infographic

Russet potato raw vs Potato salad infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 37% 32% 34% 7.9% 24% 0.65% 20% 2.2%
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%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +64.2%
Contains more IronIron +32.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +55.4%
Contains more CalciumCalcium +46.2%
Contains more CopperCopper +14.6%
Contains more SeleniumSelenium +925%
~equal in Zinc ~0.31mg
~equal in Phosphorus ~52mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 0% 0.2% 21% 7.6% 19% 18% 80% 0% 4.5% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 11% 0% 19% 14% 17% 32% 33% 0% 0% 5.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B6Vitamin B6 +144.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +75.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B5Vitamin B5 +77.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Russet potato raw Potato salad DV% diff.
Polyunsaturated fat 0.043g 3.737g 25%
Cholesterol 0mg 68mg 23%
Sodium 5mg 529mg 23%
Vitamin B6 0.345mg 0.141mg 16%
Fats 0.08g 8.2g 12%
Starch 15.86g 7%
Selenium 0.4µg 4.1µg 7%
Saturated fat 0.026g 1.429g 6%
Monounsaturated fat 0.002g 2.48g 6%
Vitamin C 5.7mg 10mg 5%
Potassium 417mg 254mg 5%
Vitamin B5 0.301mg 0.534mg 5%
Vitamin A 0µg 32µg 4%
Calories 79kcal 143kcal 3%
Iron 0.86mg 0.65mg 3%
Carbs 18.07g 11.17g 2%
Magnesium 23mg 15mg 2%
Copper 0.103mg 0.118mg 2%
Manganese 0.157mg 0.101mg 2%
Vitamin B2 0.033mg 0.06mg 2%
Vitamin K 1.8µg 2%
Folate 14µg 7µg 2%
Choline 12.6mg 2%
Protein 2.14g 2.68g 1%
Calcium 13mg 19mg 1%
Vitamin B3 1.035mg 0.89mg 1%
Protein per 100 calories 2.7g 1.9g N/A
Calories per 10 g protein 369kcal 534kcal N/A
Weight per 100 calories 127g 70g N/A
Unsaturated / Saturated Fat ratio 1.7 4.4 N/A
Net carbs 16.77g 9.87g N/A
Sugar 0.62g N/A
Fiber 1.3g 1.3g 0%
Zinc 0.29mg 0.31mg 0%
Phosphorus 55mg 52mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.082mg 0.077mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%
Fructose 0.23g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 18% 79%
Protein: 2.14 g
Fats: 0.08 g
Carbs: 18.07 g
Water: 78.58 g
Other: 1.13 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +61.8%
Contains more ProteinProtein +25.2%
Contains more FatsFats +10150%
~equal in Water ~76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +123900%
Contains more Poly. FatPolyunsaturated fat +8590.7%

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. Russet potato raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/nutrients
  2. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.