Rye vs. Potato salad — In-Depth Nutrition Comparison
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What are the main differences between rye and potato salad?
- Potato salad has less manganese, fiber, phosphorus, copper, iron, magnesium, zinc, and vitamin B3 than rye.
- Rye's daily need coverage for manganese is 108% higher.
- Rye has 12 times more fiber than potato salad. Rye has 15.1g of fiber, while potato salad has 1.3g.
- Rye contains less sodium.
- Rye has a lower glycemic index than potato salad.
We used Rye grain and Potato salad, home-prepared types in this comparison.
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 MagnesiumMagnesium | +633.3% |
| Contains more CalciumCalcium | +26.3% |
| Contains more PotassiumPotassium | +100.8% |
| Contains more IronIron | +304.6% |
| Contains more CopperCopper | +211% |
| Contains more ZincZinc | +754.8% |
| Contains more PhosphorusPhosphorus | +538.5% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +2451.5% |
| Contains more SeleniumSelenium | +239% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +310.4% |
| Contains more Vitamin B2Vitamin B2 | +318.3% |
| Contains more Vitamin B3Vitamin B3 | +379.8% |
| Contains more Vitamin B5Vitamin B5 | +172.7% |
| Contains more Vitamin B6Vitamin B6 | +108.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +442.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +285.8% |
| Contains more CarbsCarbs | +579.1% |
| Contains more FatsFats | +403.1% |
| Contains more WaterWater | +617% |
| Contains more OtherOther | +24.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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 | -86.2% |
| Contains more Mono. FatMonounsaturated fat | +1092.3% |
| Contains more Poly. FatPolyunsaturated fat | +387.2% |
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. |
| Manganese | 2.577mg | 0.101mg | 108% |
| Fiber | 15.1g | 1.3g | 55% |
| Phosphorus | 332mg | 52mg | 40% |
| Copper | 0.367mg | 0.118mg | 28% |
| Iron | 2.63mg | 0.65mg | 25% |
| Sodium | 2mg | 529mg | 23% |
| Cholesterol | 0mg | 68mg | 23% |
| Magnesium | 110mg | 15mg | 23% |
| Carbs | 75.86g | 11.17g | 22% |
| Vitamin B3 | 4.27mg | 0.89mg | 21% |
| Zinc | 2.65mg | 0.31mg | 21% |
| Vitamin B1 | 0.316mg | 0.077mg | 20% |
| Polyunsaturated fat | 0.767g | 3.737g | 20% |
| Vitamin B5 | 1.456mg | 0.534mg | 18% |
| Selenium | 13.9µg | 4.1µg | 18% |
| Vitamin B2 | 0.251mg | 0.06mg | 15% |
| Protein | 10.34g | 2.68g | 15% |
| Vitamin B6 | 0.294mg | 0.141mg | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Calories | 338kcal | 143kcal | 10% |
| Fats | 1.63g | 8.2g | 10% |
| Folate | 38µg | 7µg | 8% |
| Potassium | 510mg | 254mg | 8% |
| Monounsaturated fat | 0.208g | 2.48g | 6% |
| Saturated fat | 0.197g | 1.429g | 6% |
| Choline | 30.4mg | 6% | |
| Vitamin E | 0.85mg | 6% | |
| Vitamin K | 5.9µg | 5% | |
| Vitamin A | 1µg | 32µg | 3% |
| Calcium | 24mg | 19mg | 1% |
| Net carbs | 60.76g | 9.87g | N/A |
| Sugar | 0.98g | N/A | |
| Tryptophan | 0.108mg | 0.042mg | 0% |
| Threonine | 0.289mg | 0.116mg | 0% |
| Isoleucine | 0.208mg | 0.141mg | 0% |
| Leucine | 0.563mg | 0.202mg | 0% |
| Lysine | 0.286mg | 0.171mg | 0% |
| Methionine | 0.153mg | 0.066mg | 0% |
| Phenylalanine | 0.435mg | 0.135mg | 0% |
| Valine | 0.317mg | 0.172mg | 0% |
| Histidine | 0.189mg | 0.062mg | 0% |
| Fructose | 0.11g | 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
35%
13%
Minerals Daily Need Coverage Score
98%
24%
Comparison summary
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Rye contains less Sodium (difference - 527mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 1.232g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Potato salad is cheaper (difference - $0.4)