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Flour vs. Sweet potato — In-Depth Nutrition Comparison

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How are flour and sweet potato different?

  • Flour is richer in selenium, vitamin B1, iron, folate, vitamin B3, vitamin B2, manganese, and phosphorus, while sweet potato is higher in vitamin A and vitamin B6.
  • Sweet potato covers your daily need for vitamin A, 284% more than flour.
  • Flour contains 57 times more selenium than sweet potato. Flour contains 33.9µg of selenium, while sweet potato contains 0.6µg.

Wheat flour, white, all-purpose, enriched, bleached and Sweet potato, raw, unprepared types were used in this article.

Infographic

Flour vs Sweet 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
6
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +660.7%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +129.8%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +164.3%
Contains more SeleniumSelenium +5550%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +215%
~equal in Copper ~0.151mg

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
4
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +906.4%
Contains more Vitamin B2Vitamin B2 +709.8%
Contains more Vitamin B3Vitamin B3 +960%
Contains more FolateFolate +1563.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +375%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +18.3%
~equal in Vitamin D ~0µg
~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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +558%
Contains more FatsFats +1860%
Contains more CarbsCarbs +279.3%
Contains more WaterWater +548.3%
Contains more OtherOther +113%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +8600%
Contains more Poly. FatPolyunsaturated fat +2850%
Contains less Sat. FatSaturated fat -88.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Sweet potato
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 Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Selenium 33.9µg 0.6µg 61%
Vitamin B1 0.785mg 0.078mg 59%
Iron 4.64mg 0.61mg 50%
Folate 183µg 11µg 43%
Vitamin B3 5.904mg 0.557mg 33%
Vitamin B2 0.494mg 0.061mg 33%
Carbs 76.31g 20.12g 19%
Protein 10.33g 1.57g 18%
Manganese 0.682mg 0.258mg 18%
Calories 364kcal 86kcal 14%
Vitamin B6 0.044mg 0.209mg 13%
Phosphorus 108mg 47mg 9%
Potassium 107mg 337mg 7%
Vitamin B5 0.438mg 0.8mg 7%
Starch 12.65g 5%
Zinc 0.7mg 0.3mg 4%
Polyunsaturated fat 0.413g 0.014g 3%
Vitamin C 0mg 2.4mg 3%
Sodium 2mg 55mg 2%
Calcium 15mg 30mg 2%
Fiber 2.7g 3g 1%
Saturated fat 0.155g 0.018g 1%
Fats 0.98g 0.05g 1%
Copper 0.144mg 0.151mg 1%
Vitamin K 0.3µg 1.8µg 1%
Magnesium 22mg 25mg 1%
Vitamin E 0.06mg 0.26mg 1%
Fructose 0.7g 1%
Net carbs 73.61g 17.12g N/A
Sugar 0.27g 4.18g N/A
Choline 10.4mg 12.3mg 0%
Monounsaturated fat 0.087g 0.001g 0%
Tryptophan 0.127mg 0.031mg 0%
Threonine 0.281mg 0.083mg 0%
Isoleucine 0.357mg 0.055mg 0%
Leucine 0.71mg 0.092mg 0%
Lysine 0.228mg 0.066mg 0%
Methionine 0.183mg 0.029mg 0%
Phenylalanine 0.52mg 0.089mg 0%
Valine 0.415mg 0.086mg 0%
Histidine 0.23mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Sweet potato
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
46%
Flour
31%
Sweet potato
Minerals Daily Need Coverage Score
59%
Flour
20%
Sweet potato

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.137g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 2)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.91g)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.