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  6. Potato flour vs. Vegetable

Potato flour vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between Potato flour and Vegetable?

  • Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Vitamin B1, Copper, Magnesium, and Iron, yet Vegetable is higher in Vitamin A RAE, and Vitamin K.
  • Potato flour's daily need coverage for Vitamin B6 is 53% more.
  • Potato flour has 6 times more Potassium than Vegetable. While Potato flour has 1001mg of Potassium, Vegetable has only 169mg.

We used Potato flour and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Potato flour vs Vegetable 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
8
:
2
Vegetable
Vegetable
Contains more Calcium +160%
Contains more Iron +68.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +229.4%
Contains more Potassium +492.3%
Contains more Zinc +10.2%
Contains more Copper +137.3%
Contains more Selenium +266.7%
Contains less Sodium -36.4%
Contains more Manganese +21.1%
Equal in Zinc - 0.49
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +160%
Contains more Iron +68.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +229.4%
Contains more Potassium +492.3%
Contains more Zinc +10.2%
Contains more Copper +137.3%
Contains more Selenium +266.7%
Contains less Sodium -36.4%
Contains more Manganese +21.1%
Equal in Zinc - 0.49

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
Vegetable
Vegetable
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +221.1%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +213.9%
Contains more Vitamin B6 +939.2%
Contains more Folate +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +52%
Contains more Vitamin B2 +135.3%
Contains more Vitamin K +∞%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +18.8%
Contains more Vitamin B1 +221.1%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +213.9%
Contains more Vitamin B6 +939.2%
Contains more Folate +31.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +52%
Contains more Vitamin B2 +135.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
4
:
1
Vegetable
Vegetable
Contains more Protein +141.3%
Contains more Fats +126.7%
Contains more Carbs +534.8%
Contains more Other +368.7%
Contains more Water +1176.5%
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +141.3%
Contains more Fats +126.7%
Contains more Carbs +534.8%
Contains more Other +368.7%
Contains more Water +1176.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
1
:
2
Vegetable
Vegetable
Contains more Polyunsaturated fat +108.3%
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +25%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Polyunsaturated fat +108.3%
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +25%

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 Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato flour Vegetable Opinion
Net carbs 77.2g 8.69g Potato flour
Protein 6.9g 2.86g Potato flour
Fats 0.34g 0.15g Potato flour
Carbs 83.1g 13.09g Potato flour
Calories 357kcal 65kcal Potato flour
Sugar 3.52g 3.12g Vegetable
Fiber 5.9g 4.4g Potato flour
Calcium 65mg 25mg Potato flour
Iron 1.38mg 0.82mg Potato flour
Magnesium 65mg 22mg Potato flour
Phosphorus 168mg 51mg Potato flour
Potassium 1001mg 169mg Potato flour
Sodium 55mg 35mg Vegetable
Zinc 0.54mg 0.49mg Potato flour
Copper 0.197mg 0.083mg Potato flour
Manganese 0.313mg 0.379mg Vegetable
Selenium 1.1µg 0.3µg Potato flour
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.25mg 0.38mg Vegetable
Vitamin C 3.8mg 3.2mg Potato flour
Vitamin B1 0.228mg 0.071mg Potato flour
Vitamin B2 0.051mg 0.12mg Vegetable
Vitamin B3 3.507mg 0.851mg Potato flour
Vitamin B5 0.474mg 0.151mg Potato flour
Vitamin B6 0.769mg 0.074mg Potato flour
Folate 25µg 19µg Potato flour
Vitamin K 0µg 23.5µg Vegetable
Tryptophan 0.115mg 0.029mg Potato flour
Threonine 0.28mg 0.115mg Potato flour
Isoleucine 0.299mg 0.139mg Potato flour
Leucine 0.425mg 0.19mg Potato flour
Lysine 0.413mg 0.17mg Potato flour
Methionine 0.107mg 0.034mg Potato flour
Phenylalanine 0.316mg 0.12mg Potato flour
Valine 0.356mg 0.149mg Potato flour
Histidine 0.166mg 0.073mg Potato flour
Saturated Fat 0.09g 0.031g Vegetable
Monounsaturated Fat 0.008g 0.01g Vegetable
Polyunsaturated fat 0.15g 0.072g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
41%
Potato flour
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 66)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.5)
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 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.