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  6. Potato flour vs. Russet potato

Potato flour vs. Russet potato — In-Depth Nutrition Comparison

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How are Potato flour and Russet potato different?

  • Potato flour is higher in Vitamin B6, Fiber, Phosphorus, Vitamin B3, Vitamin B1, Potassium, Copper, and Magnesium, however, Russet potato is richer in Vitamin C.
  • Daily need coverage for Vitamin B6 from Potato flour is 32% higher.
  • Potato flour contains 4 times more Calcium than Russet potato. While Potato flour contains 65mg of Calcium, Russet potato contains only 18mg.

Potato flour and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.

Infographic

Potato flour vs Russet potato 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.
Potato flour
Potato flour
9
:
1
Russet potato
Russet potato
Contains more Calcium +261.1%
Contains more Iron +29%
Contains more Magnesium +116.7%
Contains more Phosphorus +136.6%
Contains more Potassium +82%
Contains more Zinc +54.3%
Contains more Copper +84.1%
Contains more Manganese +37.3%
Contains more Selenium +120%
Contains less Sodium -74.5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +261.1%
Contains more Iron +29%
Contains more Magnesium +116.7%
Contains more Phosphorus +136.6%
Contains more Potassium +82%
Contains more Zinc +54.3%
Contains more Copper +84.1%
Contains more Manganese +37.3%
Contains more Selenium +120%
Contains less Sodium -74.5%

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.
Potato flour
Potato flour
6
:
4
Russet potato
Russet potato
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +240.3%
Contains more Vitamin B3 +160.2%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +118.4%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.048
Equal in Folate - 26
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin E +257.1%
Contains more Vitamin B1 +240.3%
Contains more Vitamin B3 +160.2%
Contains more Vitamin B5 +24.7%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +118.4%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.048
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Russet potato
Russet potato
Contains more Protein +162.4%
Contains more Fats +161.5%
Contains more Carbs +287.6%
Contains more Other +132.6%
Contains more Water +1041.9%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Protein +162.4%
Contains more Fats +161.5%
Contains more Carbs +287.6%
Contains more Other +132.6%
Contains more Water +1041.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +177.8%
Contains less Saturated Fat -64.4%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +177.8%
Contains less Saturated Fat -64.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Russet potato Opinion
Net carbs 77.2g 19.14g Potato flour
Protein 6.9g 2.63g Potato flour
Fats 0.34g 0.13g Potato flour
Carbs 83.1g 21.44g Potato flour
Calories 357kcal 97kcal Potato flour
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 3.52g 1.08g Russet potato
Fiber 5.9g 2.3g Potato flour
Calcium 65mg 18mg Potato flour
Iron 1.38mg 1.07mg Potato flour
Magnesium 65mg 30mg Potato flour
Phosphorus 168mg 71mg Potato flour
Potassium 1001mg 550mg Potato flour
Sodium 55mg 14mg Russet potato
Zinc 0.54mg 0.35mg Potato flour
Copper 0.197mg 0.107mg Potato flour
Manganese 0.313mg 0.228mg Potato flour
Selenium 1.1µg 0.5µg Potato flour
Vitamin A 0IU 10IU Russet potato
Vitamin A RAE 0µg 1µg Russet potato
Vitamin E 0.25mg 0.07mg Potato flour
Vitamin C 3.8mg 8.3mg Russet potato
Vitamin B1 0.228mg 0.067mg Potato flour
Vitamin B2 0.051mg 0.048mg Potato flour
Vitamin B3 3.507mg 1.348mg Potato flour
Vitamin B5 0.474mg 0.38mg Potato flour
Vitamin B6 0.769mg 0.354mg Potato flour
Folate 25µg 26µg Russet potato
Vitamin K 0µg 2µg Russet potato
Tryptophan 0.115mg 0.027mg Potato flour
Threonine 0.28mg 0.086mg Potato flour
Isoleucine 0.299mg 0.085mg Potato flour
Leucine 0.425mg 0.125mg Potato flour
Lysine 0.413mg 0.137mg Potato flour
Methionine 0.107mg 0.041mg Potato flour
Phenylalanine 0.316mg 0.104mg Potato flour
Valine 0.356mg 0.131mg Potato flour
Histidine 0.166mg 0.044mg Potato flour
Saturated Fat 0.09g 0.032g Russet potato
Monounsaturated Fat 0.008g 0.003g Potato flour
Polyunsaturated fat 0.15g 0.054g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Russet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Potato flour
18%
Russet potato
Minerals Daily Need Coverage Score
41%
Potato flour
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 2.44g)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 82)
Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.