Potatoes vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Potatoes, mashed, dehydrated, flakes without milk, dry form is higher in more vitamins & minerals
Calories (kcal)
Potatoes 354
Flour —
Protein (g)
Potatoes 8.34
Flour 0.918
Carbs (g)
Potatoes 81.2
Flour 87.3
Fat (g)
Potatoes 0.410
Flour 0.494
Fiber (g)
Potatoes 6.60
Flour 4.83
Quick answers
Which has more protein?
Potatoes, mashed, dehydrated, flakes without milk, dry form — 8.34g vs 0.918g per 100g.
Which is more nutrient-dense?
Potatoes, mashed, dehydrated, flakes without milk, dry form 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 | Potatoes | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 354 kcal | — | |
| Macronutrients | |||
| Water | 6.58 g | 10.6 g | -38% |
| Protein | 8.34 g | 0.918 g | +808% |
| Total lipid (fat) | 0.410 g | 0.494 g | -17% |
| Carbohydrate, by difference | 81.2 g | 87.3 g | -7% |
| Fiber, total dietary | 6.60 g | 4.83 g | +37% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.169 g | — | |
| Fatty acids, total monounsaturated | 0.009 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 81.0 mg | — | |
| Thiamin (Vitamin B1) | 0.988 mg | 0.051 mg | +1828% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.068 mg | +63% |
| Niacin (Vitamin B3) | 6.26 mg | 0.600 mg | +944% |
| Pantothenic acid (Vitamin B5) | 2.08 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.748 mg | 0.050 mg | +1400% |
| Biotin (Vitamin B7) | 46.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 54.9 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 6.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.030 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 74.6 mg | -64% |
| Iron, Fe | 1.21 mg | 3.99 mg | -70% |
| Magnesium, Mg | 66.0 mg | 33.6 mg | +97% |
| Phosphorus, P | 156 mg | 39.2 mg | +298% |
| Potassium, K | 1098 mg | 198 mg | +456% |
| Sodium, Na | 77.0 mg | 13.1 mg | +489% |
| Zinc, Zn | 0.700 mg | 0.410 mg | +71% |
| Copper, Cu | 0.161 mg | 0.077 mg | +110% |
| Manganese, Mn | 0.161 mg | 0.395 mg | -59% |
| Selenium, Se | 13.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1480 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 3.50 g | 0.715 g | +390% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 3.36 g | — | |
| Sucrose | 0.990 g | — | |
| Glucose | 0.890 g | — | |
| Fructose | 0.980 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.500 g | — | |
| Galactose | 0 g | — | |
| Starch | 70.6 g | 79.7 g | -11% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 46.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 46.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 11.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 37.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 8.70 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.075 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.077 g | — | |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.143 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.093 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.023 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.079 g | — | |
| Threonine (EAA) | 0.270 g | — | |
| Isoleucine (EAA, BCAA) | 0.272 g | — | |
| Leucine (EAA, BCAA) | 0.426 g | — | |
| Lysine (EAA) | 0.456 g | — | |
| Methionine (EAA) | 0.127 g | — | |
| Cystine (conditionally essential) | 0.109 g | — | |
| Phenylalanine (EAA) | 0.494 g | — | |
| Tyrosine (conditionally essential) | 0.226 g | — | |
| Valine (EAA, BCAA) | 0.427 g | — | |
| Arginine (conditionally essential) | 0.433 g | — | |
| Histidine (EAA) | 0.151 g | — | |
| Alanine | 0.286 g | — | |
| Aspartic acid | 1.86 g | — | |
| Glutamic acid | 1.42 g | — | |
| Glycine (conditionally essential) | 0.243 g | — | |
| Proline (conditionally essential) | 0.275 g | — | |
| Serine | 0.324 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Potatoes, mashed, dehydrated, flakes without milk, dry form nutrition facts Flour, cassava nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1828% in Potatoes, mashed, dehydrated, flakes without milk, dry form Vitamin B-6 — Pyridoxine +1400% in Potatoes, mashed, dehydrated, flakes without milk, dry form Niacin (Vitamin B3) +944% in Potatoes, mashed, dehydrated, flakes without milk, dry form Protein +808% in Potatoes, mashed, dehydrated, flakes without milk, dry form
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