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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.
  • Wild rice raw has a higher glycemic index than potato salad.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1080%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +201.5%
Contains more CopperCopper +344.1%
Contains more ZincZinc +1822.6%
Contains more PhosphorusPhosphorus +732.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1215.8%
Contains more SeleniumSelenium +46.4%
~equal in Calcium ~19mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +49.4%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +656.5%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin B6Vitamin B6 +177.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +449.6%
Contains more CarbsCarbs +570.5%
Contains more FatsFats +659.3%
Contains more WaterWater +879.4%
Contains more OtherOther +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -89.1%
Contains more Mono. FatMonounsaturated fat +1459.7%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Phosphorus 433mg 52mg 54%
Manganese 1.329mg 0.101mg 53%
Zinc 5.96mg 0.31mg 51%
Copper 0.524mg 0.118mg 45%
Magnesium 177mg 15mg 39%
Vitamin B3 6.733mg 0.89mg 37%
Protein 14.73g 2.68g 24%
Cholesterol 0mg 68mg 23%
Sodium 7mg 529mg 23%
Folate 95µg 7µg 22%
Carbs 74.9g 11.17g 21%
Polyunsaturated fat 0.676g 3.737g 20%
Fiber 6.2g 1.3g 20%
Vitamin B6 0.391mg 0.141mg 19%
Vitamin B2 0.262mg 0.06mg 16%
Iron 1.96mg 0.65mg 16%
Vitamin B5 1.074mg 0.534mg 11%
Calories 357kcal 143kcal 11%
Vitamin C 0mg 10mg 11%
Fats 1.08g 8.2g 11%
Saturated fat 0.156g 1.429g 6%
Monounsaturated fat 0.159g 2.48g 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Potassium 427mg 254mg 5%
Vitamin A 1µg 32µg 3%
Vitamin B1 0.115mg 0.077mg 3%
Selenium 2.8µg 4.1µg 2%
Vitamin K 1.9µg 2%
Net carbs 68.7g 9.87g N/A
Calcium 21mg 19mg 0%
Sugar 2.5g N/A
Tryptophan 0.179mg 0.042mg 0%
Threonine 0.469mg 0.116mg 0%
Isoleucine 0.618mg 0.141mg 0%
Leucine 1.018mg 0.202mg 0%
Lysine 0.629mg 0.171mg 0%
Methionine 0.438mg 0.066mg 0%
Phenylalanine 0.721mg 0.135mg 0%
Valine 0.858mg 0.172mg 0%
Histidine 0.384mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
13%
Potato salad
Minerals Daily Need Coverage Score
96%
Wild rice raw
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 522mg)
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.