Potato vs. Wheat flour, whole-grain — In-Depth Nutrition Comparison
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The main differences between potatoes and wheat flour, whole-grain
- Potatoes contain less manganese, selenium, phosphorus, vitamin B1, fiber, copper, iron, magnesium, vitamin B3, and zinc than wheat flour, whole-grain.
- Daily need coverage for manganese for wheat flour, whole-grain is 167% higher.
Food types used in this article are Potatoes, baked, flesh, and skin, without salt and Wheat flour, whole-grain.
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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 | +47.4% |
| Contains more MagnesiumMagnesium | +389.3% |
| Contains more CalciumCalcium | +126.7% |
| Contains more IronIron | +233.3% |
| Contains more CopperCopper | +247.5% |
| Contains more ZincZinc | +622.2% |
| Contains more PhosphorusPhosphorus | +410% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1757.1% |
| Contains more SeleniumSelenium | +15350% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1675% |
| Contains more Vitamin B1Vitamin B1 | +684.4% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B3Vitamin B3 | +251.6% |
| Contains more Vitamin B5Vitamin B5 | +60.4% |
| Contains more Vitamin B6Vitamin B6 | +30.9% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +110.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.219mg | 4.067mg | 167% |
| Selenium | 0.4µg | 61.8µg | 112% |
| Phosphorus | 70mg | 357mg | 41% |
| Vitamin B1 | 0.064mg | 0.502mg | 37% |
| Fiber | 2.2g | 10.7g | 34% |
| Iron | 1.08mg | 3.6mg | 32% |
| Copper | 0.118mg | 0.41mg | 32% |
| Magnesium | 28mg | 137mg | 26% |
| Vitamin B3 | 1.41mg | 4.957mg | 22% |
| Protein | 2.5g | 13.21g | 21% |
| Zinc | 0.36mg | 2.6mg | 20% |
| Carbs | 21.15g | 71.97g | 17% |
| Starch | 17.27g | 57.77g | 17% |
| Calories | 93kcal | 340kcal | 12% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Vitamin B2 | 0.048mg | 0.165mg | 9% |
| Polyunsaturated fat | 0.057g | 1.167g | 7% |
| Vitamin B6 | 0.311mg | 0.407mg | 7% |
| Potassium | 535mg | 363mg | 5% |
| Vitamin B5 | 0.376mg | 0.603mg | 5% |
| Vitamin E | 0.04mg | 0.71mg | 4% |
| Fats | 0.13g | 2.5g | 4% |
| Folate | 28µg | 44µg | 4% |
| Choline | 14.8mg | 31.2mg | 3% |
| Calcium | 15mg | 34mg | 2% |
| Saturated fat | 0.034g | 0.43g | 2% |
| Monounsaturated fat | 0.003g | 0.283g | 1% |
| Net carbs | 18.95g | 61.27g | N/A |
| Sugar | 1.18g | 0.41g | N/A |
| Sodium | 10mg | 2mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 2µg | 1.9µg | 0% |
| Tryptophan | 0.025mg | 0.174mg | 0% |
| Threonine | 0.081mg | 0.367mg | 0% |
| Isoleucine | 0.08mg | 0.443mg | 0% |
| Leucine | 0.119mg | 0.898mg | 0% |
| Lysine | 0.13mg | 0.359mg | 0% |
| Methionine | 0.038mg | 0.228mg | 0% |
| Phenylalanine | 0.099mg | 0.682mg | 0% |
| Valine | 0.125mg | 0.564mg | 0% |
| Histidine | 0.042mg | 0.357mg | 0% |
| Fructose | 0.34g | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
| Contains more WaterWater | +597.3% |
| Contains more ProteinProtein | +428.4% |
| Contains more FatsFats | +1823.1% |
| Contains more CarbsCarbs | +240.3% |
| Contains more OtherOther | +18.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +9333.3% |
| Contains more Poly. FatPolyunsaturated fat | +1947.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +580% |
| Contains more StarchStarch | +234.5% |
~equal in
Sucrose
~0.36g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g