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  6. Red potato vs. Potato flour

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

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Differences between Red potato and Potato flour

  • Red potato has more Vitamin C, while Potato flour has more Vitamin B6, Fiber, Phosphorus, Potassium, Vitamin B1, Vitamin B3, Magnesium, Iron, and Manganese.
  • Potato flour's daily need coverage for Vitamin B6 is 43% higher.
  • Potato flour contains 3 times less Vitamin C than Red potato. Red potato contains 12.6mg of Vitamin C, while Potato flour contains 3.8mg.

The food types used in this comparison are Potatoes, red, flesh and skin, baked and Potato flour.

Infographic

Red potato vs Potato flour 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.
Red potato
Red potato
1
:
9
Potato flour
Potato flour
Contains less Sodium -78.2%
Contains more Calcium +622.2%
Contains more Iron +97.1%
Contains more Magnesium +132.1%
Contains more Phosphorus +133.3%
Contains more Potassium +83.7%
Contains more Zinc +35%
Contains more Copper +13.2%
Contains more Manganese +80.9%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains less Sodium -78.2%
Contains more Calcium +622.2%
Contains more Iron +97.1%
Contains more Magnesium +132.1%
Contains more Phosphorus +133.3%
Contains more Potassium +83.7%
Contains more Zinc +35%
Contains more Copper +13.2%
Contains more Manganese +80.9%

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.
Red potato
Red potato
4
:
6
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin C +231.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B3 +119.9%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +262.7%
Equal in Vitamin B2 - 0.051
Equal in Folate - 25
Red 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% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +231.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B3 +119.9%
Contains more Vitamin B5 +39%
Contains more Vitamin B6 +262.7%
Equal in Vitamin B2 - 0.051
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
1
:
4
Potato flour
Potato flour
Contains more Water +1075.9%
Contains more Protein +200%
Contains more Fats +126.7%
Contains more Carbs +324.2%
Contains more Other +143.4%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
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
Contains more Water +1075.9%
Contains more Protein +200%
Contains more Fats +126.7%
Contains more Carbs +324.2%
Contains more Other +143.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Potato flour
Potato flour
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +248.8%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +248.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red potato Potato flour
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 Red potato Potato flour Opinion
Net carbs 17.79g 77.2g Potato flour
Protein 2.3g 6.9g Potato flour
Fats 0.15g 0.34g Potato flour
Carbs 19.59g 83.1g Potato flour
Calories 89kcal 357kcal Potato flour
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 3.52g Red potato
Fiber 1.8g 5.9g Potato flour
Calcium 9mg 65mg Potato flour
Iron 0.7mg 1.38mg Potato flour
Magnesium 28mg 65mg Potato flour
Phosphorus 72mg 168mg Potato flour
Potassium 545mg 1001mg Potato flour
Sodium 12mg 55mg Red potato
Zinc 0.4mg 0.54mg Potato flour
Copper 0.174mg 0.197mg Potato flour
Manganese 0.173mg 0.313mg Potato flour
Selenium 1.1µg Potato flour
Vitamin A 10IU 0IU Red potato
Vitamin A RAE 1µg 0µg Red potato
Vitamin E 0.08mg 0.25mg Potato flour
Vitamin C 12.6mg 3.8mg Red potato
Vitamin B1 0.072mg 0.228mg Potato flour
Vitamin B2 0.05mg 0.051mg Potato flour
Vitamin B3 1.595mg 3.507mg Potato flour
Vitamin B5 0.341mg 0.474mg Potato flour
Vitamin B6 0.212mg 0.769mg Potato flour
Folate 27µg 25µg Red potato
Vitamin K 2.8µg 0µg Red potato
Tryptophan 0.023mg 0.115mg Potato flour
Threonine 0.075mg 0.28mg Potato flour
Isoleucine 0.074mg 0.299mg Potato flour
Leucine 0.109mg 0.425mg Potato flour
Lysine 0.12mg 0.413mg Potato flour
Methionine 0.035mg 0.107mg Potato flour
Phenylalanine 0.091mg 0.316mg Potato flour
Valine 0.115mg 0.356mg Potato flour
Histidine 0.039mg 0.166mg Potato flour
Saturated Fat 0.026g 0.09g Red potato
Monounsaturated Fat 0.002g 0.008g Potato flour
Polyunsaturated fat 0.043g 0.15g Potato flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato Potato flour
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
17%
Red potato
31%
Potato flour
Minerals Daily Need Coverage Score
22%
Red potato
41%
Potato flour

Comparison summary

Which food is lower in Sugar?
Red potato
Red potato is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 89)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.