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Wheat vs. Potato flour — In-Depth Nutrition Comparison

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Important differences between wheat and potato flour

  • Wheat has more selenium, manganese, and zinc; however, potato flour has more vitamin B6, potassium, vitamin B1, vitamin B3, fiber, and calcium.
  • Wheat's daily need coverage for selenium is 56% more.
  • Wheat has 3 times more zinc than potato flour. Wheat has 1.84mg of zinc, while potato flour has 0.54mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Potato flour.

Infographic

Wheat vs Potato flour 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.
Wheat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 20% 88% 52% 66% 15% 72% 7.2% 41% 6%
Contains more IronIron +27.5%
Contains more ZincZinc +240.7%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +229.1%
Contains more SeleniumSelenium +2800%
Contains more MagnesiumMagnesium +35.4%
Contains more CalciumCalcium +622.2%
Contains more PotassiumPotassium +510.4%
Contains more PhosphorusPhosphorus +14.3%
~equal in Copper ~0.197mg

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.
Wheat
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 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 13% 0% 5% 0% 57% 12% 66% 28% 177% 0% 0% 19% 22%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +52.1%
Contains more Vitamin B6Vitamin B6 +998.6%
Contains more FolateFolate +127.3%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.25mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Potato flour DV% diff.
Selenium 31.9µg 1.1µg 56%
Vitamin B6 0.07mg 0.769mg 54%
Manganese 1.03mg 0.313mg 31%
Potassium 164mg 1001mg 25%
Carbs 27.6g 83.1g 19%
Zinc 1.84mg 0.54mg 12%
Calories 132kcal 357kcal 11%
Vitamin B1 0.095mg 0.228mg 11%
Vitamin B5 0.474mg 9%
Vitamin B3 2.305mg 3.507mg 8%
Choline 39.5mg 7%
Calcium 9mg 65mg 6%
Fiber 4.3g 5.9g 6%
Iron 1.76mg 1.38mg 5%
Magnesium 48mg 65mg 4%
Folate 11µg 25µg 4%
Vitamin C 3.8mg 4%
Phosphorus 147mg 168mg 3%
Sodium 8mg 55mg 2%
Protein 5.71g 6.9g 2%
Vitamin B2 0.03mg 0.051mg 2%
Polyunsaturated fat 0.243g 0.15g 1%
Fats 0.83g 0.34g 1%
Copper 0.207mg 0.197mg 1%
Net carbs 23.3g 77.2g N/A
Sugar 3.07g 3.52g N/A
Vitamin E 0.24mg 0.25mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.09g 0%
Monounsaturated fat 0.084g 0.008g 0%
Tryptophan 0.051mg 0.115mg 0%
Threonine 0.172mg 0.28mg 0%
Isoleucine 0.22mg 0.299mg 0%
Leucine 0.432mg 0.425mg 0%
Lysine 0.161mg 0.413mg 0%
Methionine 0.097mg 0.107mg 0%
Phenylalanine 0.3mg 0.316mg 0%
Valine 0.267mg 0.356mg 0%
Histidine 0.147mg 0.166mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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 FatsFats +144.1%
Contains more WaterWater +899.7%
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +201.1%
Contains more OtherOther +361.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
36% 3% 60%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.15 g
Contains less Sat. FatSaturated fat -14.4%
Contains more Mono. FatMonounsaturated fat +950%
Contains more Poly. FatPolyunsaturated fat +62%

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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/169744/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.