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  6. Whey vs. Potato salad

Whey vs. Potato salad — In-Depth Nutrition Comparison

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How are whey and potato salad different?

  • Whey is richer in vitamin B12 and vitamin B2, while potato salad is higher in copper, vitamin C, vitamin B6, iron, and fiber.
  • Potato salad covers your daily need for cholesterol, 22% more than whey.
  • Whey is lower in saturated fat.

Whey, sweet, fluid and Potato salad, home-prepared types were used in this article.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +147.4%
Contains less SodiumSodium -89.8%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +57.8%
Contains more IronIron +983.3%
Contains more CopperCopper +2850%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +10000%
Contains more SeleniumSelenium +115.8%

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B2Vitamin B2 +163.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +113.9%
Contains more Vitamin B3Vitamin B3 +1102.7%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +354.8%
Contains more FolateFolate +600%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Potato salad DV% diff.
Polyunsaturated fat 0.011g 3.737g 25%
Cholesterol 2mg 68mg 22%
Sodium 54mg 529mg 21%
Copper 0.004mg 0.118mg 13%
Fats 0.36g 8.2g 12%
Vitamin B12 0.28µg 0µg 12%
Vitamin C 0.1mg 10mg 11%
Vitamin B6 0.031mg 0.141mg 8%
Vitamin B2 0.158mg 0.06mg 8%
Iron 0.06mg 0.65mg 7%
Calories 27kcal 143kcal 6%
Monounsaturated fat 0.1g 2.48g 6%
Fiber 0g 1.3g 5%
Vitamin B3 0.074mg 0.89mg 5%
Saturated fat 0.23g 1.429g 5%
Protein 0.85g 2.68g 4%
Manganese 0.001mg 0.101mg 4%
Selenium 1.9µg 4.1µg 4%
Choline 16mg 3%
Vitamin B5 0.383mg 0.534mg 3%
Vitamin B1 0.036mg 0.077mg 3%
Vitamin A 3µg 32µg 3%
Potassium 161mg 254mg 3%
Calcium 47mg 19mg 3%
Carbs 5.14g 11.17g 2%
Zinc 0.13mg 0.31mg 2%
Folate 1µg 7µg 2%
Magnesium 8mg 15mg 2%
Phosphorus 46mg 52mg 1%
Net carbs 5.14g 9.87g N/A
Sugar 5.14g N/A
Tryptophan 0.013mg 0.042mg 0%
Threonine 0.054mg 0.116mg 0%
Isoleucine 0.047mg 0.141mg 0%
Leucine 0.078mg 0.202mg 0%
Lysine 0.068mg 0.171mg 0%
Methionine 0.016mg 0.066mg 0%
Phenylalanine 0.027mg 0.135mg 0%
Valine 0.046mg 0.172mg 0%
Histidine 0.016mg 0.062mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +22.5%
Contains more ProteinProtein +215.3%
Contains more FatsFats +2177.8%
Contains more CarbsCarbs +117.3%
Contains more OtherOther +267.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -83.9%
Contains more Mono. FatMonounsaturated fat +2380%
Contains more Poly. FatPolyunsaturated fat +33872.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.