Potato vs. Flour — In-Depth Nutrition Comparison
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Summary of differences between potatoes and flour
- Potatoes have more vitamin C, vitamin B6, and potassium, while flour has more selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, and manganese.
- Flour covers your daily need for selenium, 61% more than potatoes.
- Flour has a lower glycemic index. The glycemic index of flour is 72, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Wheat flour, white, all-purpose, enriched, bleached.
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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.
| Contains more PotassiumPotassium | +297.2% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +472.8% |
| Contains more CopperCopper | +30.9% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +89.5% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +241% |
| Contains more SeleniumSelenium | +8375% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +577.3% |
| Contains more Vitamin KVitamin K | +566.7% |
| Contains more CholineCholine | +16.3% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +869.1% |
| Contains more Vitamin B2Vitamin B2 | +1443.8% |
| Contains more Vitamin B3Vitamin B3 | +456.5% |
| Contains more Vitamin B5Vitamin B5 | +48.5% |
| Contains more FolateFolate | +1120% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 33.9µg | 61% |
| Vitamin B1 | 0.081mg | 0.785mg | 59% |
| Iron | 0.81mg | 4.64mg | 48% |
| Folate | 15µg | 183µg | 42% |
| Vitamin B2 | 0.032mg | 0.494mg | 36% |
| Vitamin B3 | 1.061mg | 5.904mg | 30% |
| Vitamin C | 19.7mg | 0mg | 22% |
| Manganese | 0.2mg | 0.682mg | 21% |
| Vitamin B6 | 0.298mg | 0.044mg | 20% |
| Carbs | 17.49g | 76.31g | 20% |
| Protein | 2.05g | 10.33g | 17% |
| Calories | 77kcal | 364kcal | 14% |
| Potassium | 425mg | 107mg | 9% |
| Phosphorus | 57mg | 108mg | 7% |
| Starch | 15.29g | 6% | |
| Copper | 0.11mg | 0.144mg | 4% |
| Zinc | 0.3mg | 0.7mg | 4% |
| Vitamin B5 | 0.295mg | 0.438mg | 3% |
| Polyunsaturated fat | 0.042g | 0.413g | 2% |
| Fiber | 2.1g | 2.7g | 2% |
| Saturated fat | 0.025g | 0.155g | 1% |
| Vitamin K | 2µg | 0.3µg | 1% |
| Fats | 0.09g | 0.98g | 1% |
| Net carbs | 15.39g | 73.61g | N/A |
| Magnesium | 23mg | 22mg | 0% |
| Calcium | 12mg | 15mg | 0% |
| Sugar | 0.82g | 0.27g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Choline | 12.1mg | 10.4mg | 0% |
| Monounsaturated fat | 0.002g | 0.087g | 0% |
| Tryptophan | 0.021mg | 0.127mg | 0% |
| Threonine | 0.067mg | 0.281mg | 0% |
| Isoleucine | 0.066mg | 0.357mg | 0% |
| Leucine | 0.098mg | 0.71mg | 0% |
| Lysine | 0.107mg | 0.228mg | 0% |
| Methionine | 0.032mg | 0.183mg | 0% |
| Phenylalanine | 0.081mg | 0.52mg | 0% |
| Valine | 0.103mg | 0.415mg | 0% |
| Histidine | 0.035mg | 0.23mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +564.8% |
| Contains more OtherOther | +143.5% |
| Contains more ProteinProtein | +403.9% |
| Contains more FatsFats | +988.9% |
| Contains more CarbsCarbs | +336.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.9% |
| Contains more Mono. FatMonounsaturated fat | +4250% |
| Contains more Poly. FatPolyunsaturated fat | +883.3% |