Potato salad vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between potato salad and pilaf?
- Potato salad has less selenium, folate, vitamin B1, manganese, vitamin B3, iron, carbs, and vitamin B6 than pilaf.
- Pilaf's daily need coverage for selenium is 51% higher.
- Potato salad has 68 times more cholesterol than pilaf. Potato salad has 68mg of cholesterol, while pilaf has 1mg.
- Potato salad has a lower glycemic index than pilaf.
We used Potato salad, home-prepared and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +35.1% |
| Contains less SodiumSodium | -59.4% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +336.8% |
| Contains more IronIron | +275.4% |
| Contains more CopperCopper | +40.7% |
| Contains more ZincZinc | +225.8% |
| Contains more PhosphorusPhosphorus | +196.2% |
| Contains more ManganeseManganese | +773.3% |
| Contains more SeleniumSelenium | +690.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +143.9% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +683.1% |
| Contains more Vitamin B2Vitamin B2 | +45% |
| Contains more Vitamin B3Vitamin B3 | +588.4% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +183.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2928.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.1µg | 32.4µg | 51% |
| Folate | 7µg | 212µg | 51% |
| Vitamin B1 | 0.077mg | 0.603mg | 44% |
| Sodium | 529mg | 1303mg | 34% |
| Manganese | 0.101mg | 0.882mg | 34% |
| Vitamin B3 | 0.89mg | 6.127mg | 33% |
| Starch | 71.23g | 29% | |
| Carbs | 11.17g | 76.31g | 22% |
| Cholesterol | 68mg | 1mg | 22% |
| Iron | 0.65mg | 2.44mg | 22% |
| Polyunsaturated fat | 3.737g | 0.377g | 22% |
| Vitamin B6 | 0.141mg | 0.4mg | 20% |
| Protein | 2.68g | 10.42g | 15% |
| Phosphorus | 52mg | 154mg | 15% |
| Calories | 143kcal | 359kcal | 11% |
| Fats | 8.2g | 1.37g | 11% |
| Vitamin C | 10mg | 4.1mg | 7% |
| Calcium | 19mg | 83mg | 6% |
| Zinc | 0.31mg | 1.01mg | 6% |
| Copper | 0.118mg | 0.166mg | 5% |
| Saturated fat | 1.429g | 0.307g | 5% |
| Monounsaturated fat | 2.48g | 0.373g | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Vitamin B5 | 0.534mg | 0.715mg | 4% |
| Vitamin A | 32µg | 4µg | 3% |
| Choline | 17.5mg | 3% | |
| Potassium | 254mg | 188mg | 2% |
| Vitamin B2 | 0.06mg | 0.087mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Protein per 100 calories | 1.9g | 2.9g | N/A |
| Calories per 10 g protein | 534kcal | 345kcal | N/A |
| Weight per 100 calories | 70g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 4.4 | 2.4 | N/A |
| Net carbs | 9.87g | 75.11g | N/A |
| Sugar | 1.53g | N/A | |
| Fiber | 1.3g | 1.2g | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.042mg | 0.086mg | 0% |
| Threonine | 0.116mg | 0.221mg | 0% |
| Isoleucine | 0.141mg | 0.279mg | 0% |
| Leucine | 0.202mg | 0.523mg | 0% |
| Lysine | 0.171mg | 0.189mg | 0% |
| Methionine | 0.066mg | 0.145mg | 0% |
| Phenylalanine | 0.135mg | 0.32mg | 0% |
| Valine | 0.172mg | 0.374mg | 0% |
| Histidine | 0.062mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +498.5% |
| Contains more WaterWater | +845.3% |
| Contains more ProteinProtein | +288.8% |
| Contains more CarbsCarbs | +583.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +564.9% |
| Contains more Poly. FatPolyunsaturated fat | +891.2% |
| Contains less Sat. FatSaturated fat | -78.5% |
