Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Mashed potato

Flour vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Significant differences between flour and mashed potato

  • The amount of vitamin B1, selenium, iron, folate, vitamin B2, vitamin B3, manganese, copper, and phosphorus in flour is higher than in mashed potato.
  • Flour covers your daily vitamin B1 needs 64% more than mashed potato.
  • Mashed potato has 42 times less selenium than flour. Flour has 33.9µg of selenium, while mashed potato has 0.8µg.
  • Flour contains less sodium.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of flour is 72.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Fast foods, potato, mashed.

Infographic

Flour vs Mashed potato 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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +1396.8%
Contains more CopperCopper +311.4%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +83.1%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +595.9%
Contains more SeleniumSelenium +4137.5%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +167.3%

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.
Flour
Flour
5
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +3193.3%
Contains more Vitamin B3Vitamin B3 +446.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1933.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B6Vitamin B6 +172.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1866.7%
Contains more CholineCholine +28.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flour Mashed potato DV% diff.
Vitamin B1 0.785mg 0.015mg 64%
Selenium 33.9µg 0.8µg 60%
Iron 4.64mg 0.31mg 54%
Folate 183µg 9µg 44%
Vitamin B2 0.494mg 0.015mg 37%
Vitamin B3 5.904mg 1.08mg 30%
Manganese 0.682mg 0.098mg 25%
Carbs 76.31g 14.65g 21%
Protein 10.33g 1.65g 17%
Calories 364kcal 89kcal 14%
Sodium 2mg 306mg 13%
Copper 0.144mg 0.035mg 12%
Vitamin B5 0.438mg 9%
Phosphorus 108mg 59mg 7%
Polyunsaturated fat 0.413g 1.342g 6%
Vitamin B6 0.044mg 0.12mg 6%
Fiber 2.7g 1.3g 6%
Vitamin A 0µg 43µg 5%
Starch 12.1g 5%
Vitamin K 0.3µg 5.9µg 5%
Potassium 107mg 286mg 5%
Zinc 0.7mg 0.22mg 4%
Vitamin B12 0µg 0.07µg 3%
Fats 0.98g 2.82g 3%
Saturated fat 0.155g 0.577g 2%
Magnesium 22mg 15mg 2%
Monounsaturated fat 0.087g 0.72g 2%
Vitamin E 0.06mg 0.42mg 2%
Choline 10.4mg 13.4mg 1%
Net carbs 73.61g 13.35g N/A
Calcium 15mg 18mg 0%
Sugar 0.27g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +526.1%
Contains more CarbsCarbs +420.9%
Contains more FatsFats +187.8%
Contains more WaterWater +568%
Contains more OtherOther +173.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -73.1%
Contains more Mono. FatMonounsaturated fat +727.6%
Contains more Poly. FatPolyunsaturated fat +224.9%

People also compare

Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.