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Flour vs. Potato flour — In-Depth Nutrition Comparison

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The main differences between Flour and Potato flour

  • Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B2, Manganese, and Vitamin B3, however, Potato flour has more Vitamin B6, Potassium, and Fiber.
  • Daily need coverage for Selenium from Flour is 60% higher.
  • Potato flour has 10 times less Vitamin B2 than Flour. Flour has 0.494mg of Vitamin B2, while Potato flour has 0.051mg.

Food types used in this article are Wheat flour, white, all-purpose, enriched, bleached and Potato flour.

Infographic

Flour 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.
Flour
5
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 46% 20% 88% 52% 66% 15% 72% 7.2% 41% 6%
Contains more IronIron +236.2%
Contains more ZincZinc +29.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +2981.8%
Contains more MagnesiumMagnesium +195.5%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +835.5%
Contains more CopperCopper +36.8%
Contains more PhosphorusPhosphorus +55.6%

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
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 13% 0% 5% 0% 57% 12% 66% 28% 177% 0% 0% 19% 22%
Contains more Vitamin B1Vitamin B1 +244.3%
Contains more Vitamin B2Vitamin B2 +868.6%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +632%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B6Vitamin B6 +1647.7%
Contains more CholineCholine +279.8%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.474mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +49.7%
Contains more FatsFats +188.2%
Contains more WaterWater +82.8%
Contains more OtherOther +582.6%
~equal in Carbs ~83.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 more Mono. FatMonounsaturated Fat +987.5%
Contains more Poly. FatPolyunsaturated fat +175.3%
Contains less Sat. FatSaturated Fat -41.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Potato flour
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Potato flour Opinion
Calories 364kcal 357kcal Flour
Protein 10.33g 6.9g Flour
Fats 0.98g 0.34g Flour
Vitamin C 0mg 3.8mg Potato flour
Net carbs 73.61g 77.2g Potato flour
Carbs 76.31g 83.1g Potato flour
Magnesium 22mg 65mg Potato flour
Calcium 15mg 65mg Potato flour
Potassium 107mg 1001mg Potato flour
Iron 4.64mg 1.38mg Flour
Sugar 0.27g 3.52g Flour
Fiber 2.7g 5.9g Potato flour
Copper 0.144mg 0.197mg Potato flour
Zinc 0.7mg 0.54mg Flour
Phosphorus 108mg 168mg Potato flour
Sodium 2mg 55mg Flour
Vitamin E 0.06mg 0.25mg Potato flour
Manganese 0.682mg 0.313mg Flour
Selenium 33.9µg 1.1µg Flour
Vitamin B1 0.785mg 0.228mg Flour
Vitamin B2 0.494mg 0.051mg Flour
Vitamin B3 5.904mg 3.507mg Flour
Vitamin B5 0.438mg 0.474mg Potato flour
Vitamin B6 0.044mg 0.769mg Potato flour
Vitamin K 0.3µg 0µg Flour
Folate 183µg 25µg Flour
Choline 10.4mg 39.5mg Potato flour
Saturated Fat 0.155g 0.09g Potato flour
Monounsaturated Fat 0.087g 0.008g Flour
Polyunsaturated fat 0.413g 0.15g Flour
Tryptophan 0.127mg 0.115mg Flour
Threonine 0.281mg 0.28mg Flour
Isoleucine 0.357mg 0.299mg Flour
Leucine 0.71mg 0.425mg Flour
Lysine 0.228mg 0.413mg Potato flour
Methionine 0.183mg 0.107mg Flour
Phenylalanine 0.52mg 0.316mg Flour
Valine 0.415mg 0.356mg Flour
Histidine 0.23mg 0.166mg Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Potato flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
46%
Flour
31%
Potato flour
Minerals Daily Need Coverage Score
59%
Flour
41%
Potato flour

Comparison summary

Which food is lower in Saturated Fat?
Potato flour
Potato flour is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.25g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 53mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.