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Potato chips vs. Flour — In-Depth Nutrition Comparison

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Important differences between potato chips and flour

  • Potato chips have more vitamin E, vitamin B6, vitamin C, and potassium; however, flour is richer in vitamin B1, selenium, iron, folate, and vitamin B2.
  • Potato chips' daily need coverage for vitamin E is 60% more.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of potato chips is 56.

The food varieties used in the comparison are Snacks, potato chips, plain, unsalted and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Potato chips vs Flour infographic
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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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +204.5%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +1091.6%
Contains more CopperCopper +112.5%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +52.8%
Contains more IronIron +184.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +55%
Contains more SeleniumSelenium +318.5%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15083.3%
Contains more Vitamin B6Vitamin B6 +1400%
Contains more Vitamin KVitamin K +7266.7%
Contains more CholineCholine +260.6%
Contains more Vitamin B1Vitamin B1 +370.1%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more Vitamin B3Vitamin B3 +54.3%
Contains more FolateFolate +306.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +3430.6%
Contains more OtherOther +682.6%
Contains more ProteinProtein +47.6%
Contains more CarbsCarbs +44.3%
Contains more WaterWater +527.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +11210.3%
Contains more Poly. FatPolyunsaturated fat +2846.7%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Flour DV% diff.
Polyunsaturated fat 12.17g 0.413g 78%
Vitamin E 9.11mg 0.06mg 60%
Vitamin B1 0.167mg 0.785mg 52%
Fats 34.6g 0.98g 52%
Saturated fat 10.96g 0.155g 49%
Vitamin B6 0.66mg 0.044mg 47%
Selenium 8.1µg 33.9µg 47%
Iron 1.63mg 4.64mg 38%
Vitamin C 31.1mg 0mg 35%
Folate 45µg 183µg 35%
Potassium 1275mg 107mg 34%
Monounsaturated fat 9.84g 0.087g 24%
Vitamin B2 0.197mg 0.494mg 23%
Histidine 153mg 0.23mg 22%
Vitamin K 22.1µg 0.3µg 18%
Copper 0.306mg 0.144mg 18%
Vitamin B3 3.827mg 5.904mg 13%
Manganese 0.44mg 0.682mg 11%
Magnesium 67mg 22mg 11%
Calories 536kcal 364kcal 9%
Carbs 52.9g 76.31g 8%
Phosphorus 165mg 108mg 8%
Fiber 4.8g 2.7g 8%
Protein 7g 10.33g 7%
Choline 37.5mg 10.4mg 5%
Zinc 1.09mg 0.7mg 4%
Vitamin B5 0.402mg 0.438mg 1%
Calcium 24mg 15mg 1%
Net carbs 48.1g 73.61g N/A
Sugar 0.22g 0.27g N/A
Sodium 8mg 2mg 0%
Tryptophan 0.108mg 0.127mg 0%
Threonine 0.253mg 0.281mg 0%
Isoleucine 0.283mg 0.357mg 0%
Leucine 0.419mg 0.71mg 0%
Lysine 0.424mg 0.228mg 0%
Methionine 0.11mg 0.183mg 0%
Phenylalanine 0.31mg 0.52mg 0%
Valine 0.392mg 0.415mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
56%
Potato chips
46%
Flour
Minerals Daily Need Coverage Score
53%
Potato chips
59%
Flour

Comparison summary

Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Potato chips
Potato chips is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Potato chips
Potato chips is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 10.805g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.