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Wheat vs. Potato chips — In-Depth Nutrition Comparison

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What are the differences between wheat and potato chips?

  • Wheat is higher in selenium, manganese, phosphorus, zinc, copper, iron, and vitamin B1, yet potato chips are higher in vitamin C and potassium.
  • Wheat 's daily need coverage for selenium is 148% more.
  • Wheat has 7 times more manganese than potato chips. While wheat has 3.012mg of manganese, potato chips have only 0.44mg.
  • The amount of saturated fat in wheat is lower.

We used Wheat, durum and Snacks, potato chips, plain, unsalted types in this article.

Infographic

Wheat  vs Potato chips 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +114.9%
Contains more CalciumCalcium +41.7%
Contains more IronIron +116%
Contains more CopperCopper +80.7%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +207.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +584.5%
Contains more SeleniumSelenium +1003.7%
Contains more PotassiumPotassium +195.8%

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.
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B1Vitamin B1 +150.9%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B5Vitamin B5 +132.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B6Vitamin B6 +57.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +95.4%
Contains more CarbsCarbs +34.5%
Contains more WaterWater +475.8%
Contains more FatsFats +1300.8%
Contains more OtherOther +102.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +2760.5%
Contains more Poly. FatPolyunsaturated fat +1144.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Potato chips
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Potato chips DV% diff.
Selenium 89.4µg 8.1µg 148%
Manganese 3.012mg 0.44mg 112%
Polyunsaturated fat 0.978g 12.17g 75%
Vitamin E 9.11mg 61%
Phosphorus 508mg 165mg 49%
Fats 2.47g 34.6g 49%
Saturated fat 0.454g 10.96g 48%
Vitamin C 0mg 31.1mg 35%
Zinc 4.16mg 1.09mg 28%
Copper 0.553mg 0.306mg 27%
Potassium 431mg 1275mg 25%
Monounsaturated fat 0.344g 9.84g 24%
Iron 3.52mg 1.63mg 24%
Histidine 0.322mg 153mg 22%
Vitamin B1 0.419mg 0.167mg 21%
Fiber 4.8g 19%
Vitamin B6 0.419mg 0.66mg 19%
Magnesium 144mg 67mg 18%
Vitamin K 22.1µg 18%
Vitamin B3 6.738mg 3.827mg 18%
Protein 13.68g 7g 13%
Vitamin B5 0.935mg 0.402mg 11%
Calories 339kcal 536kcal 10%
Choline 37.5mg 7%
Vitamin B2 0.121mg 0.197mg 6%
Carbs 71.13g 52.9g 6%
Calcium 34mg 24mg 1%
Folate 43µg 45µg 1%
Net carbs 71.13g 48.1g N/A
Sugar 0.22g N/A
Sodium 2mg 8mg 0%
Tryptophan 0.176mg 0.108mg 0%
Threonine 0.366mg 0.253mg 0%
Isoleucine 0.533mg 0.283mg 0%
Leucine 0.934mg 0.419mg 0%
Lysine 0.303mg 0.424mg 0%
Methionine 0.221mg 0.11mg 0%
Phenylalanine 0.681mg 0.31mg 0%
Valine 0.594mg 0.392mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Potato chips
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
56%
Potato chips
Minerals Daily Need Coverage Score
168%
Wheat
53%
Potato chips

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 10.506g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 6)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.