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  6. Wheat vs. Potato salad

Wheat vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between wheat and potato salad

  • The amount of selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, and vitamin B1 in wheat is higher than in potato salad.
  • Wheat covers your daily selenium needs 155% more than potato salad.
  • Potato salad has 30 times less manganese than wheat . Wheat has 3.012mg of manganese, while potato salad has 0.101mg.
  • Wheat contains less sodium.

Specific food types used in this comparison are Wheat, durum and Potato salad, home-prepared.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +860%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +69.7%
Contains more IronIron +441.5%
Contains more CopperCopper +368.6%
Contains more ZincZinc +1241.9%
Contains more PhosphorusPhosphorus +876.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +2882.2%
Contains more SeleniumSelenium +2080.5%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 +444.2%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +657.1%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +197.2%
Contains more FolateFolate +514.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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 Wheat Potato salad DV% diff.
Selenium 89.4µg 4.1µg 155%
Manganese 3.012mg 0.101mg 127%
Phosphorus 508mg 52mg 65%
Copper 0.553mg 0.118mg 48%
Vitamin B3 6.738mg 0.89mg 37%
Iron 3.52mg 0.65mg 36%
Zinc 4.16mg 0.31mg 35%
Magnesium 144mg 15mg 31%
Vitamin B1 0.419mg 0.077mg 29%
Cholesterol 0mg 68mg 23%
Sodium 2mg 529mg 23%
Protein 13.68g 2.68g 22%
Vitamin B6 0.419mg 0.141mg 21%
Carbs 71.13g 11.17g 20%
Polyunsaturated fat 0.978g 3.737g 18%
Vitamin C 0mg 10mg 11%
Calories 339kcal 143kcal 10%
Fats 2.47g 8.2g 9%
Folate 43µg 7µg 9%
Vitamin B5 0.935mg 0.534mg 8%
Potassium 431mg 254mg 5%
Vitamin B2 0.121mg 0.06mg 5%
Fiber 1.3g 5%
Monounsaturated fat 0.344g 2.48g 5%
Vitamin A 0µg 32µg 4%
Saturated fat 0.454g 1.429g 4%
Calcium 34mg 19mg 2%
Net carbs 71.13g 9.87g N/A
Tryptophan 0.176mg 0.042mg 0%
Threonine 0.366mg 0.116mg 0%
Isoleucine 0.533mg 0.141mg 0%
Leucine 0.934mg 0.202mg 0%
Lysine 0.303mg 0.171mg 0%
Methionine 0.221mg 0.066mg 0%
Phenylalanine 0.681mg 0.135mg 0%
Valine 0.594mg 0.172mg 0%
Histidine 0.322mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +410.4%
Contains more CarbsCarbs +536.8%
Contains more FatsFats +232%
Contains more WaterWater +594.7%
~equal in Other ~1.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -68.2%
Contains more Mono. FatMonounsaturated fat +620.9%
Contains more Poly. FatPolyunsaturated fat +282.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.