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  6. Potato vs. Wheat flour, whole-grain, soft wheat

Potato vs. Wheat flour, whole-grain, soft wheat — In-Depth Nutrition Comparison

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Summary of differences between potatoes and wheat flour, whole-grain, soft wheat

  • Potatoes have less manganese, fiber, copper, phosphorus, iron, vitamin B3, zinc, selenium, magnesium, and vitamin B1 than wheat flour, whole-grain, soft wheat.
  • Wheat flour, whole-grain, soft wheat covers your daily need for manganese, 138% more than potatoes.

These are the specific foods used in this comparison Potatoes, baked, flesh, and skin, without salt and Wheat flour, whole-grain, soft wheat.

Infographic

Potato vs Wheat flour, whole-grain, soft wheat 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.
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 84% 9.9% 35% 139% 158% 81% 138% 0.39% 443% 69%
Contains more PotassiumPotassium +35.8%
Contains more MagnesiumMagnesium +317.9%
Contains more CalciumCalcium +120%
Contains more IronIron +243.5%
Contains more CopperCopper +302.5%
Contains more ZincZinc +722.2%
Contains more PhosphorusPhosphorus +361.4%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +1452.1%
Contains more SeleniumSelenium +3075%

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
Potato
3
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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% 11% 0% 74% 43% 100% 61% 44% 0% 4.8% 21% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin EVitamin E +1225%
Contains more Vitamin B1Vitamin B1 +364.1%
Contains more Vitamin B2Vitamin B2 +291.7%
Contains more Vitamin B3Vitamin B3 +279.2%
Contains more Vitamin B5Vitamin B5 +168.9%
Contains more CholineCholine +110.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~1.9µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Potato Wheat flour, whole-grain, soft wheat DV% diff.
Manganese 0.219mg 3.399mg 138%
Fiber 2.2g 13.1g 44%
Copper 0.118mg 0.475mg 40%
Phosphorus 70mg 323mg 36%
Iron 1.08mg 3.71mg 33%
Vitamin B3 1.41mg 5.347mg 25%
Zinc 0.36mg 2.96mg 24%
Selenium 0.4µg 12.7µg 22%
Magnesium 28mg 117mg 21%
Vitamin B1 0.064mg 0.297mg 19%
Carbs 21.15g 74.48g 18%
Protein 2.5g 9.61g 14%
Vitamin B5 0.376mg 1.011mg 13%
Calories 93kcal 332kcal 12%
Vitamin C 9.6mg 0mg 11%
Vitamin B2 0.048mg 0.188mg 11%
Vitamin B6 0.311mg 0.191mg 9%
Starch 17.27g 7%
Polyunsaturated fat 0.057g 1.167g 7%
Potassium 535mg 394mg 4%
Fats 0.13g 1.95g 3%
Choline 14.8mg 31.2mg 3%
Vitamin E 0.04mg 0.53mg 3%
Calcium 15mg 33mg 2%
Saturated fat 0.034g 0.43g 2%
Monounsaturated fat 0.003g 0.283g 1%
Net carbs 18.95g 61.38g N/A
Sugar 1.18g 1.02g N/A
Sodium 10mg 3mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 2µg 1.9µg 0%
Folate 28µg 28µg 0%
Tryptophan 0.025mg 0%
Threonine 0.081mg 0%
Isoleucine 0.08mg 0%
Leucine 0.119mg 0%
Lysine 0.13mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.099mg 0%
Valine 0.125mg 0%
Histidine 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
10% 2% 74% 12%
Protein: 9.61 g
Fats: 1.95 g
Carbs: 74.48 g
Water: 12.42 g
Other: 1.54 g
Contains more WaterWater +503%
Contains more ProteinProtein +284.4%
Contains more FatsFats +1400%
Contains more CarbsCarbs +252.2%
Contains more OtherOther +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
23% 15% 62%
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%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Wheat flour, whole-grain, soft wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168944/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.