Potato flour vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between potato flour and graham cracker?
- Potato flour is richer in vitamin B6, potassium, and fiber, yet graham cracker is richer in manganese, iron, vitamin B2, folate, fats, and vitamin K.
- Potato flour's daily need coverage for vitamin B6 is 47% higher.
- Potato flour has 6 times more potassium than graham cracker. Potato flour has 1001mg of potassium, while graham cracker has 170mg.
- Potato flour contains less sodium.
We used Potato flour and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more PotassiumPotassium | +488.8% |
| Contains more CopperCopper | +15.9% |
| Contains less SodiumSodium | -88% |
| Contains more CalciumCalcium | +18.5% |
| Contains more IronIron | +173.9% |
| Contains more ZincZinc | +77.8% |
| Contains more PhosphorusPhosphorus | +10.1% |
| Contains more ManganeseManganese | +225.6% |
| Contains more SeleniumSelenium | +472.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +392.9% |
| Contains more Vitamin EVitamin E | +504% |
| Contains more Vitamin B1Vitamin B1 | +16.2% |
| Contains more Vitamin B2Vitamin B2 | +521.6% |
| Contains more Vitamin B3Vitamin B3 | +26.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +264% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.769mg | 0.156mg | 47% |
| Omega-3 (ALA) | 0.599g | 37% | |
| Polyunsaturated fat | 0.15g | 5.388g | 35% |
| Manganese | 0.313mg | 1.019mg | 31% |
| Iron | 1.38mg | 3.78mg | 30% |
| Omega-6 (Linoleic acid) | 4.735g | 28% | |
| Potassium | 1001mg | 170mg | 24% |
| Vitamin B2 | 0.051mg | 0.317mg | 20% |
| Starch | 46.56g | 19% | |
| Sodium | 55mg | 459mg | 18% |
| Folate | 25µg | 91µg | 17% |
| Fats | 0.34g | 10.6g | 16% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Fiber | 5.9g | 3.4g | 10% |
| Selenium | 1.1µg | 6.3µg | 9% |
| Vitamin E | 0.25mg | 1.51mg | 8% |
| Saturated fat | 0.09g | 1.633g | 7% |
| Magnesium | 65mg | 40mg | 6% |
| Vitamin B3 | 3.507mg | 4.439mg | 6% |
| Choline | 39.5mg | 5.9mg | 6% |
| Monounsaturated fat | 0.008g | 2.509g | 6% |
| Calories | 357kcal | 430kcal | 4% |
| Vitamin C | 3.8mg | 0mg | 4% |
| Zinc | 0.54mg | 0.96mg | 4% |
| Copper | 0.197mg | 0.17mg | 3% |
| Vitamin B1 | 0.228mg | 0.265mg | 3% |
| Carbs | 83.1g | 77.66g | 2% |
| Phosphorus | 168mg | 185mg | 2% |
| Calcium | 65mg | 77mg | 1% |
| Vitamin B5 | 0.474mg | 0.42mg | 1% |
| Fructose | 0.99g | 1% | |
| Protein | 6.9g | 6.69g | 0% |
| Protein per 100 calories | 1.9g | 1.6g | N/A |
| Calories per 10 g protein | 517kcal | 643kcal | N/A |
| Weight per 100 calories | 28g | 23g | N/A |
| Unsaturated / Saturated Fat ratio | 1.8 | 4.8 | N/A |
| Net carbs | 77.2g | 74.26g | N/A |
| Sugar | 3.52g | 24.85g | N/A |
| Trans fat | 0g | 0.055g | N/A |
| Tryptophan | 0.115mg | 0% | |
| Threonine | 0.28mg | 0% | |
| Isoleucine | 0.299mg | 0% | |
| Leucine | 0.425mg | 0% | |
| Lysine | 0.413mg | 0% | |
| Methionine | 0.107mg | 0% | |
| Phenylalanine | 0.316mg | 0% | |
| Valine | 0.356mg | 0% | |
| Histidine | 0.166mg | 0% | |
| Omega-6 (Gamma-linolenic acid) | 0.024g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.9 g
Fats:
0.34 g
Carbs:
83.1 g
Water:
6.52 g
Other:
3.14 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +92.3% |
| Contains more FatsFats | +3017.6% |
~equal in
Protein
~6.69g
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.09 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.15 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +31262.5% |
| Contains more Poly. FatPolyunsaturated fat | +3492% |
