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  6. Wild rice raw vs. Potato salad

Wild rice raw vs. Potato salad — In-Depth Nutrition Comparison

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Important differences between Wild rice raw and Potato salad

  • Potato salad has less Phosphorus, Manganese, Zinc, Copper, Magnesium, Vitamin B3, Folate, and Fiber.
  • Wild rice raw's daily need coverage for Phosphorus is 54% more.
  • Wild rice raw has 19 times more Zinc than Potato salad. Wild rice raw has 5.96mg of Zinc, while Potato salad has 0.31mg.
  • Wild rice raw is lower in Sodium.

The food varieties used in the comparison are Wild rice, raw and Potato salad, home-prepared.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
9
:
1
Potato salad
Potato salad
Contains more Calcium +10.5%
Contains more Iron +201.5%
Contains more Magnesium +1080%
Contains more Phosphorus +732.7%
Contains more Potassium +68.1%
Contains less Sodium -98.7%
Contains more Zinc +1822.6%
Contains more Copper +344.1%
Contains more Manganese +1215.8%
Contains more Selenium +46.4%
Equal in Calcium - 19
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Potato salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +10.5%
Contains more Iron +201.5%
Contains more Magnesium +1080%
Contains more Phosphorus +732.7%
Contains more Potassium +68.1%
Contains less Sodium -98.7%
Contains more Zinc +1822.6%
Contains more Copper +344.1%
Contains more Manganese +1215.8%
Contains more Selenium +46.4%
Equal in Calcium - 19

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.
Wild rice raw
Wild rice raw
8
:
2
Potato salad
Potato salad
Contains more Vitamin B1 +49.4%
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +656.5%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +177.3%
Contains more Folate +1257.1%
Contains more Vitamin A +726.3%
Contains more Vitamin C +∞%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Potato salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +49.4%
Contains more Vitamin B2 +336.7%
Contains more Vitamin B3 +656.5%
Contains more Vitamin B5 +101.1%
Contains more Vitamin B6 +177.3%
Contains more Folate +1257.1%
Contains more Vitamin A +726.3%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Potato salad
Potato salad
Contains more Protein +449.6%
Contains more Carbs +570.5%
Contains more Fats +659.3%
Contains more Water +879.4%
Contains more Other +27.5%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Potato salad
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 Protein +449.6%
Contains more Carbs +570.5%
Contains more Fats +659.3%
Contains more Water +879.4%
Contains more Other +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Potato salad
Potato salad
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +1459.7%
Contains more Polyunsaturated fat +452.8%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Potato salad
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -89.1%
Contains more Monounsaturated Fat +1459.7%
Contains more Polyunsaturated fat +452.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice raw Potato salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Potato salad Opinion
Net carbs 68.7g 9.87g Wild rice raw
Protein 14.73g 2.68g Wild rice raw
Fats 1.08g 8.2g Potato salad
Carbs 74.9g 11.17g Wild rice raw
Calories 357kcal 143kcal Wild rice raw
Sugar 2.5g Potato salad
Fiber 6.2g 1.3g Wild rice raw
Calcium 21mg 19mg Wild rice raw
Iron 1.96mg 0.65mg Wild rice raw
Magnesium 177mg 15mg Wild rice raw
Phosphorus 433mg 52mg Wild rice raw
Potassium 427mg 254mg Wild rice raw
Sodium 7mg 529mg Wild rice raw
Zinc 5.96mg 0.31mg Wild rice raw
Copper 0.524mg 0.118mg Wild rice raw
Manganese 1.329mg 0.101mg Wild rice raw
Selenium 2.8µg 4.1µg Potato salad
Vitamin A 19IU 157IU Potato salad
Vitamin A RAE 1µg 32µg Potato salad
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 10mg Potato salad
Vitamin B1 0.115mg 0.077mg Wild rice raw
Vitamin B2 0.262mg 0.06mg Wild rice raw
Vitamin B3 6.733mg 0.89mg Wild rice raw
Vitamin B5 1.074mg 0.534mg Wild rice raw
Vitamin B6 0.391mg 0.141mg Wild rice raw
Folate 95µg 7µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.042mg Wild rice raw
Threonine 0.469mg 0.116mg Wild rice raw
Isoleucine 0.618mg 0.141mg Wild rice raw
Leucine 1.018mg 0.202mg Wild rice raw
Lysine 0.629mg 0.171mg Wild rice raw
Methionine 0.438mg 0.066mg Wild rice raw
Phenylalanine 0.721mg 0.135mg Wild rice raw
Valine 0.858mg 0.172mg Wild rice raw
Histidine 0.384mg 0.062mg Wild rice raw
Cholesterol 0mg 68mg Wild rice raw
Saturated Fat 0.156g 1.429g Wild rice raw
Monounsaturated Fat 0.159g 2.48g Potato salad
Polyunsaturated fat 0.676g 3.737g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Potato salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Wild rice raw
14%
Potato salad
Minerals Daily Need Coverage Score
96%
Wild rice raw
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.273g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 12)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.