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  6. Trail mix vs. Potato salad

Trail mix vs. Potato salad — In-Depth Nutrition Comparison

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Summary of differences between trail mix and potato salad

  • Potato salad has less copper, phosphorus, manganese, magnesium, vitamin B1, iron, zinc, and vitamin B3 than trail mix.
  • Trail mix covers your daily need for copper, 96% more than potato salad.
  • Trail mix has 11 times more magnesium than potato salad. While trail mix has 158mg of magnesium, potato salad has only 15mg.
  • Potato salad has less saturated fat.
  • The glycemic index of potato salad is higher.

These are the specific foods used in this comparison Snacks, trail mix, regular and Potato salad, home-prepared.

Infographic

Trail mix 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
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 +953.3%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +169.7%
Contains more IronIron +369.2%
Contains more CopperCopper +734.7%
Contains more ZincZinc +938.7%
Contains more PhosphorusPhosphorus +563.5%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +923.8%

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 4.7% 0.33% 0% 0% 116% 46% 88% 54% 69% 0% 0% 53% 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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +429.4%
Contains more Vitamin B5Vitamin B5 +67.6%
Contains more Vitamin B6Vitamin B6 +111.3%
Contains more FolateFolate +914.3%
Contains more Vitamin CVitamin C +614.3%
Contains more Vitamin AVitamin A +3100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Trail mix Potato salad DV% diff.
Copper 0.985mg 0.118mg 96%
Phosphorus 345mg 52mg 42%
Manganese 1.034mg 0.101mg 41%
Polyunsaturated fat 9.65g 3.737g 39%
Magnesium 158mg 15mg 34%
Fats 29.4g 8.2g 33%
Vitamin B1 0.462mg 0.077mg 32%
Iron 3.05mg 0.65mg 30%
Zinc 3.22mg 0.31mg 26%
Monounsaturated fat 12.53g 2.48g 25%
Vitamin B3 4.712mg 0.89mg 24%
Cholesterol 0mg 68mg 23%
Protein 13.8g 2.68g 22%
Saturated fat 5.55g 1.429g 19%
Folate 71µg 7µg 16%
Calories 462kcal 143kcal 16%
Sodium 229mg 529mg 13%
Potassium 685mg 254mg 13%
Vitamin B6 0.298mg 0.141mg 12%
Carbs 44.9g 11.17g 11%
Vitamin B2 0.198mg 0.06mg 11%
Vitamin C 1.4mg 10mg 10%
Selenium 4.1µg 7%
Vitamin B5 0.895mg 0.534mg 7%
Calcium 78mg 19mg 6%
Fiber 1.3g 5%
Vitamin A 1µg 32µg 3%
Net carbs 44.9g 9.87g N/A
Tryptophan 0.166mg 0.042mg 0%
Threonine 0.482mg 0.116mg 0%
Isoleucine 0.515mg 0.141mg 0%
Leucine 0.89mg 0.202mg 0%
Lysine 0.515mg 0.171mg 0%
Methionine 0.202mg 0.066mg 0%
Phenylalanine 0.658mg 0.135mg 0%
Valine 0.658mg 0.172mg 0%
Histidine 0.357mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 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 +414.9%
Contains more FatsFats +258.5%
Contains more CarbsCarbs +302%
Contains more OtherOther +38.5%
Contains more WaterWater +726.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 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 +405.2%
Contains more Poly. FatPolyunsaturated fat +158.2%
Contains less Sat. FatSaturated fat -74.3%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.