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  6. Wheat flour, white, all-purpose, unenriched vs. Potato

Wheat flour, white, all-purpose, unenriched vs. Potato — In-Depth Nutrition Comparison

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A recap on the differences between wheat flour, white, all-purpose, unenriched and potatoes

  • Wheat flour, white, all-purpose, unenriched has more selenium, manganese, and phosphorus; however, potatoes are higher in vitamin B6, potassium, and vitamin C.
  • Wheat flour, white, all-purpose, unenriched covers your daily selenium needs 61% more than potatoes.
  • Potatoes contain 3 times less manganese than wheat flour, white, all-purpose, unenriched. Wheat flour, white, all-purpose, unenriched contains 0.682mg of manganese, while potatoes contain 0.219mg.

Food varieties used in this article are Wheat flour, white, all-purpose, unenriched and Potatoes, baked, flesh, and skin, without salt.

Infographic

Wheat flour, white, all-purpose, unenriched vs 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.
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% 44% 48% 19% 46% 0.26% 89% 185%
Potato
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CopperCopper +22%
Contains more ZincZinc +94.4%
Contains more PhosphorusPhosphorus +54.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +211.4%
Contains more SeleniumSelenium +8375%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +400%
~equal in Calcium ~15mg
~equal in Iron ~1.08mg

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% 1.2% 0% 30% 9.2% 23% 26% 10% 0% 0.75% 20% 5.7%
Potato
Potato
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B6Vitamin B6 +606.8%
Contains more Vitamin KVitamin K +566.7%
Contains more CholineCholine +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Wheat flour, white, all-purpose, unenriched Potato DV% diff.
Selenium 33.9µg 0.4µg 61%
Vitamin B6 0.044mg 0.311mg 21%
Manganese 0.682mg 0.219mg 20%
Carbs 76.31g 21.15g 18%
Protein 10.33g 2.5g 16%
Calories 364kcal 93kcal 14%
Potassium 107mg 535mg 13%
Vitamin C 0mg 9.6mg 11%
Starch 17.27g 7%
Phosphorus 108mg 70mg 5%
Vitamin B1 0.12mg 0.064mg 5%
Zinc 0.7mg 0.36mg 3%
Copper 0.144mg 0.118mg 3%
Fiber 2.7g 2.2g 2%
Polyunsaturated fat 0.413g 0.057g 2%
Vitamin B3 1.25mg 1.41mg 1%
Saturated fat 0.155g 0.034g 1%
Choline 10.4mg 14.8mg 1%
Folate 26µg 28µg 1%
Fats 0.98g 0.13g 1%
Vitamin B5 0.438mg 0.376mg 1%
Vitamin K 0.3µg 2µg 1%
Vitamin B2 0.04mg 0.048mg 1%
Magnesium 22mg 28mg 1%
Iron 1.17mg 1.08mg 1%
Net carbs 73.61g 18.95g N/A
Calcium 15mg 15mg 0%
Sugar 0.27g 1.18g N/A
Sodium 2mg 10mg 0%
Vitamin E 0.06mg 0.04mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.087g 0.003g 0%
Tryptophan 0.127mg 0.025mg 0%
Threonine 0.281mg 0.081mg 0%
Isoleucine 0.357mg 0.08mg 0%
Leucine 0.71mg 0.119mg 0%
Lysine 0.228mg 0.13mg 0%
Methionine 0.183mg 0.038mg 0%
Phenylalanine 0.52mg 0.099mg 0%
Valine 0.415mg 0.125mg 0%
Histidine 0.23mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +313.2%
Contains more FatsFats +653.8%
Contains more CarbsCarbs +260.8%
Contains more WaterWater +528.3%
Contains more OtherOther +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +624.6%
Contains less Sat. FatSaturated fat -78.1%

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 flour, white, all-purpose, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169761/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.