Wheat flour, whole-grain vs. Potato — In-Depth Nutrition Comparison
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The main differences between wheat flour, whole-grain and potatoes
- Potatoes contain less manganese, selenium, phosphorus, vitamin B1, fiber, copper, iron, magnesium, vitamin B3, and zinc than wheat flour, whole-grain.
- Daily need coverage for manganese for wheat flour, whole-grain is 167% higher.
- Potatoes have 155 times less selenium than wheat flour, whole-grain. Wheat flour, whole-grain has 61.8µg of selenium, while potatoes have 0.4µg.
Food types used in this article are Wheat flour, whole-grain and Potatoes, baked, flesh, and skin, without salt.
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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.
| Contains more MagnesiumMagnesium | +389.3% |
| Contains more CalciumCalcium | +126.7% |
| Contains more IronIron | +233.3% |
| Contains more CopperCopper | +247.5% |
| Contains more ZincZinc | +622.2% |
| Contains more PhosphorusPhosphorus | +410% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1757.1% |
| Contains more SeleniumSelenium | +15350% |
| Contains more PotassiumPotassium | +47.4% |
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.
| Contains more Vitamin EVitamin E | +1675% |
| Contains more Vitamin B1Vitamin B1 | +684.4% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B3Vitamin B3 | +251.6% |
| Contains more Vitamin B5Vitamin B5 | +60.4% |
| Contains more Vitamin B6Vitamin B6 | +30.9% |
| Contains more FolateFolate | +57.1% |
| Contains more CholineCholine | +110.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.067mg | 0.219mg | 167% |
| Selenium | 61.8µg | 0.4µg | 112% |
| Phosphorus | 357mg | 70mg | 41% |
| Vitamin B1 | 0.502mg | 0.064mg | 37% |
| Fiber | 10.7g | 2.2g | 34% |
| Iron | 3.6mg | 1.08mg | 32% |
| Copper | 0.41mg | 0.118mg | 32% |
| Magnesium | 137mg | 28mg | 26% |
| Vitamin B3 | 4.957mg | 1.41mg | 22% |
| Protein | 13.21g | 2.5g | 21% |
| Zinc | 2.6mg | 0.36mg | 20% |
| Carbs | 71.97g | 21.15g | 17% |
| Starch | 57.77g | 17.27g | 17% |
| Calories | 340kcal | 93kcal | 12% |
| Vitamin C | 0mg | 9.6mg | 11% |
| Vitamin B2 | 0.165mg | 0.048mg | 9% |
| Polyunsaturated fat | 1.167g | 0.057g | 7% |
| Vitamin B6 | 0.407mg | 0.311mg | 7% |
| Potassium | 363mg | 535mg | 5% |
| Vitamin B5 | 0.603mg | 0.376mg | 5% |
| Vitamin E | 0.71mg | 0.04mg | 4% |
| Fats | 2.5g | 0.13g | 4% |
| Folate | 44µg | 28µg | 4% |
| Choline | 31.2mg | 14.8mg | 3% |
| Calcium | 34mg | 15mg | 2% |
| Saturated fat | 0.43g | 0.034g | 2% |
| Monounsaturated fat | 0.283g | 0.003g | 1% |
| Net carbs | 61.27g | 18.95g | N/A |
| Sugar | 0.41g | 1.18g | N/A |
| Sodium | 2mg | 10mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.9µg | 2µg | 0% |
| Tryptophan | 0.174mg | 0.025mg | 0% |
| Threonine | 0.367mg | 0.081mg | 0% |
| Isoleucine | 0.443mg | 0.08mg | 0% |
| Leucine | 0.898mg | 0.119mg | 0% |
| Lysine | 0.359mg | 0.13mg | 0% |
| Methionine | 0.228mg | 0.038mg | 0% |
| Phenylalanine | 0.682mg | 0.099mg | 0% |
| Valine | 0.564mg | 0.125mg | 0% |
| Histidine | 0.357mg | 0.042mg | 0% |
| Fructose | 0.05g | 0.34g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.21 g
Fats:
2.5 g
Carbs:
71.97 g
Water:
10.74 g
Other:
1.58 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more ProteinProtein | +428.4% |
| Contains more FatsFats | +1823.1% |
| Contains more CarbsCarbs | +240.3% |
| Contains more OtherOther | +18.8% |
| Contains more WaterWater | +597.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
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 | +9333.3% |
| Contains more Poly. FatPolyunsaturated fat | +1947.4% |
| Contains less Sat. FatSaturated fat | -92.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
57.77 g
Sucrose:
0.36 g
Glucose:
0 g
Fructose:
0.05 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.27 g
Sucrose:
0.4 g
Glucose:
0.44 g
Fructose:
0.34 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +234.5% |
| Contains more SucroseSucrose | +11.1% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +580% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g