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Scrambled egg vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between scrambled egg and potato salad

  • Potato salad has less vitamin B12, vitamin B2, selenium, phosphorus, iron, zinc, and vitamin A.
  • Scrambled egg's daily need coverage for cholesterol is 119% more.
  • Potato salad is lower in cholesterol.
  • Potato salad has a higher glycemic index than scrambled egg.

The food varieties used in the comparison are Fast foods, egg, scrambled and Potato salad, home-prepared.

Infographic

Scrambled egg vs Potato salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 17% 13% 97% 22% 45% 104% 24% 5.6% 123%
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 CalciumCalcium +200%
Contains more IronIron +298.5%
Contains more ZincZinc +435.5%
Contains more PhosphorusPhosphorus +365.4%
Contains less SodiumSodium -64.7%
Contains more SeleniumSelenium +448.8%
Contains more PotassiumPotassium +72.8%
Contains more CopperCopper +76.1%
Contains more ManganeseManganese +134.9%
~equal in Magnesium ~15mg

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 11% 59% 19% 17% 20% 120% 3.9% 56% 44% 126% 23% 22% 99%
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 AVitamin A +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +76%
Contains more Vitamin B6Vitamin B6 +34.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +314.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin B3Vitamin B3 +323.8%
~equal in Vitamin B1 ~0.077mg

All nutrients comparison - raw data values

Nutrient Scrambled egg Potato salad DV% diff.
Cholesterol 426mg 68mg 119%
Vitamin B12 1.01µg 0µg 42%
Vitamin B2 0.52mg 0.06mg 35%
Selenium 22.5µg 4.1µg 33%
Choline 180.6mg 33%
Phosphorus 242mg 52mg 27%
Iron 2.59mg 0.65mg 24%
Protein 13.84g 2.68g 22%
Saturated fat 6.153g 1.429g 21%
Vitamin A 176µg 32µg 16%
Sodium 187mg 529mg 15%
Fats 16.18g 8.2g 12%
Polyunsaturated fat 1.969g 3.737g 12%
Zinc 1.66mg 0.31mg 12%
Monounsaturated fat 5.889g 2.48g 9%
Vitamin K 9µg 8%
Vitamin B5 0.94mg 0.534mg 8%
Vitamin C 3.3mg 10mg 7%
Copper 0.067mg 0.118mg 6%
Vitamin E 0.96mg 6%
Vitamin D 1.1µg 0µg 6%
Folate 29µg 7µg 6%
Vitamin D 46IU 0IU 6%
Fiber 0g 1.3g 5%
Vitamin B6 0.19mg 0.141mg 4%
Calcium 57mg 19mg 4%
Vitamin B3 0.21mg 0.89mg 4%
Calories 212kcal 143kcal 3%
Manganese 0.043mg 0.101mg 3%
Potassium 147mg 254mg 3%
Carbs 2.08g 11.17g 3%
Net carbs 2.08g 9.87g N/A
Magnesium 14mg 15mg 0%
Sugar 1.64g N/A
Vitamin B1 0.08mg 0.077mg 0%
Tryptophan 0.212mg 0.042mg 0%
Threonine 0.657mg 0.116mg 0%
Isoleucine 0.836mg 0.141mg 0%
Leucine 1.185mg 0.202mg 0%
Lysine 0.913mg 0.171mg 0%
Methionine 0.427mg 0.066mg 0%
Phenylalanine 0.75mg 0.135mg 0%
Valine 0.96mg 0.172mg 0%
Histidine 0.325mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 16% 2% 67%
Protein: 13.84 g
Fats: 16.18 g
Carbs: 2.08 g
Water: 66.7 g
Other: 1.2 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 +416.4%
Contains more FatsFats +97.3%
Contains more CarbsCarbs +437%
Contains more WaterWater +13.9%
Contains more OtherOther +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 42% 14%
Saturated fat: Sat. Fat 6.153 g
Monounsaturated fat: Mono. Fat 5.889 g
Polyunsaturated fat: Poly. Fat 1.969 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 more Mono. FatMonounsaturated fat +137.5%
Contains less Sat. FatSaturated fat -76.8%
Contains more Poly. FatPolyunsaturated fat +89.8%

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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. Scrambled egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173272/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.