Flour vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, potato is higher in more vitamins & minerals
Calories (kcal)
Flour —
Flour —
Protein (g)
Flour 0.918
Flour 8.11
Carbs (g)
Flour 87.3
Flour 79.9
Fat (g)
Flour 0.494
Flour 0.951
Fiber (g)
Flour 4.83
Flour 5.40
Quick answers
Which has more protein?
Flour, potato — 8.11g vs 0.918g per 100g.
Which is more nutrient-dense?
Flour, potato scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 10.6 g | 8.28 g | +28% |
| Protein | 0.918 g | 8.11 g | -89% |
| Total lipid (fat) | 0.494 g | 0.951 g | -48% |
| Carbohydrate, by difference | 87.3 g | 79.9 g | +9% |
| Fiber, total dietary | 4.83 g | 5.40 g | -10% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.051 mg | 0.198 mg | -74% |
| Riboflavin (Vitamin B2) | 0.068 mg | 0.115 mg | -41% |
| Niacin (Vitamin B3) | 0.600 mg | 5.63 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.582 mg | -91% |
| Biotin (Vitamin B7) | — | 41.2 ug | |
| Minerals | |||
| Calcium, Ca | 74.6 mg | 44.1 mg | +69% |
| Iron, Fe | 3.99 mg | 12.0 mg | -67% |
| Magnesium, Mg | 33.6 mg | 73.7 mg | -54% |
| Phosphorus, P | 39.2 mg | 197 mg | -80% |
| Potassium, K | 198 mg | 1269 mg | -84% |
| Sodium, Na | 13.1 mg | 47.7 mg | -73% |
| Zinc, Zn | 0.410 mg | 0.900 mg | -54% |
| Copper, Cu | 0.077 mg | 0.231 mg | -67% |
| Manganese, Mn | 0.395 mg | 0.676 mg | -41% |
| Selenium, Se | 0 ug | 1.42 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 357 kcal | 361 kcal | -1% |
| Energy (Atwater Specific Factors) | 359 kcal | 353 kcal | +2% |
| Nitrogen | 0.157 g | 1.30 g | -88% |
| Ash | 0.715 g | 2.71 g | -74% |
| Total dietary fiber (AOAC 2011.25) | 7.66 g | 16.5 g | -54% |
| High Molecular Weight Dietary Fiber (HMWDF) | 6.27 g | 14.8 g | -58% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.39 g | 1.79 g | -22% |
| Beta-glucan | 0 g | — | |
| Starch | 79.7 g | 62.7 g | +27% |
| Molybdenum, Mo | 2.53 ug | 18.9 ug | -87% |
| Biotin | 0.519 ug | 0.976 ug | -47% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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