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  6. Potato salad vs. Potato

Potato salad vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between potato salad and potatoes?

  • Potato salad is richer in fats and selenium, yet potatoes are richer in vitamin B6, vitamin C, and potassium.
  • Potato salad's daily need coverage for sodium is 23% higher.
  • Potato salad has a lower glycemic index than potatoes.

We used Potato salad, home-prepared and Potatoes, flesh, and skin, raw types in this comparison.

Infographic

Potato salad vs Potato infographic
Infographic link

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.
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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +58.3%
Contains more SeleniumSelenium +925%
Contains more MagnesiumMagnesium +53.3%
Contains more PotassiumPotassium +67.3%
Contains more IronIron +24.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +98%
~equal in Copper ~0.11mg
~equal in Zinc ~0.3mg
~equal in Phosphorus ~57mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 11% 0% 19% 14% 17% 32% 33% 0% 0% 5.3%
Potato
Potato
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin CVitamin C +97%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B6Vitamin B6 +111.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Potato DV% diff.
Polyunsaturated fat 3.737g 0.042g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 6mg 23%
Fats 8.2g 0.09g 12%
Vitamin B6 0.141mg 0.298mg 12%
Vitamin C 10mg 19.7mg 11%
Selenium 4.1µg 0.4µg 7%
Starch 15.29g 6%
Saturated fat 1.429g 0.025g 6%
Monounsaturated fat 2.48g 0.002g 6%
Potassium 254mg 425mg 5%
Vitamin B5 0.534mg 0.295mg 5%
Vitamin A 32µg 0µg 4%
Manganese 0.101mg 0.2mg 4%
Calories 143kcal 77kcal 3%
Fiber 1.3g 2.1g 3%
Carbs 11.17g 17.49g 2%
Magnesium 15mg 23mg 2%
Iron 0.65mg 0.81mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Vitamin K 2µg 2%
Folate 7µg 15µg 2%
Choline 12.1mg 2%
Protein 2.68g 2.05g 1%
Calcium 19mg 12mg 1%
Copper 0.118mg 0.11mg 1%
Phosphorus 52mg 57mg 1%
Vitamin B3 0.89mg 1.061mg 1%
Protein per 100 calories 1.9g 2.7g N/A
Calories per 10 g protein 534kcal 376kcal N/A
Weight per 100 calories 70g 130g N/A
Unsaturated / Saturated Fat ratio 4.4 1.8 N/A
Net carbs 9.87g 15.39g N/A
Sugar 0.82g N/A
Zinc 0.31mg 0.3mg 0%
Vitamin E 0.01mg 0%
Vitamin B1 0.077mg 0.081mg 0%
Tryptophan 0.042mg 0.021mg 0%
Threonine 0.116mg 0.067mg 0%
Isoleucine 0.141mg 0.066mg 0%
Leucine 0.202mg 0.098mg 0%
Lysine 0.171mg 0.107mg 0%
Methionine 0.066mg 0.032mg 0%
Phenylalanine 0.135mg 0.081mg 0%
Valine 0.172mg 0.103mg 0%
Histidine 0.062mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +30.7%
Contains more FatsFats +9011.1%
Contains more CarbsCarbs +56.6%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +123900%
Contains more Poly. FatPolyunsaturated fat +8797.6%
Contains less Sat. FatSaturated fat -98.3%

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.