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  6. Rye vs. Potato salad

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

Rye vs Potato salad 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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +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.
Rye
Rye
9
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Potato salad 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -86.2%
Contains more Mono. FatMonounsaturated fat +1092.3%
Contains more Poly. FatPolyunsaturated fat +387.2%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.