Potatoes vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, rye is higher in more vitamins & minerals
Calories (kcal)
Potatoes —
Flour —
Protein (g)
Potatoes 2.06
Flour 8.40
Carbs (g)
Potatoes 16.3
Flour 77.2
Fat (g)
Potatoes 0.248
Flour 1.91
Fiber (g)
Potatoes —
Flour 13.7
Quick answers
Which has more protein?
Flour, rye — 8.40g vs 2.06g per 100g.
Which is more nutrient-dense?
Flour, rye 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 80.5 g | 11.1 g | +623% |
| Protein | 2.06 g | 8.40 g | -75% |
| Total lipid (fat) | 0.248 g | 1.91 g | -87% |
| Carbohydrate, by difference | 16.3 g | 77.2 g | -79% |
| Fiber, total dietary | — | 13.7 g | |
| Sugars, Total | 0.664 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 21.3 mg | — | |
| Thiamin (Vitamin B1) | 0.066 mg | 0.216 mg | -69% |
| Riboflavin (Vitamin B2) | — | 0.170 mg | |
| Niacin (Vitamin B3) | 1.48 mg | 1.16 mg | +27% |
| Vitamin B-6 — Pyridoxine | 0.144 mg | 0.164 mg | -12% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.13 mg | 32.2 mg | -84% |
| Iron, Fe | 0.391 mg | 2.54 mg | -85% |
| Magnesium, Mg | 23.6 mg | 95.4 mg | -75% |
| Phosphorus, P | 55.7 mg | 280 mg | -80% |
| Potassium, K | 472 mg | 434 mg | +9% |
| Sodium, Na | 2.86 mg | 0 mg | |
| Zinc, Zn | 0.392 mg | 2.33 mg | -83% |
| Copper, Cu | 0.091 mg | 0.338 mg | -73% |
| Manganese, Mn | 0.165 mg | 2.13 mg | -92% |
| Selenium, Se | 0 ug | 16.6 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 76 kcal | 359 kcal | -79% |
| Energy (Atwater Specific Factors) | 73 kcal | 351 kcal | -79% |
| Nitrogen | 0.330 g | 1.44 g | -77% |
| Ash | 0.950 g | 1.40 g | -32% |
| Total dietary fiber (AOAC 2011.25) | 13.8 g | 17.9 g | -23% |
| High Molecular Weight Dietary Fiber (HMWDF) | 12.9 g | 13.0 g | -1% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.888 g | 4.90 g | -82% |
| Beta-glucan | — | 1.91 g | |
| Sucrose | 0.261 g | — | |
| Glucose | 0.184 g | — | |
| Fructose | 0.219 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | — | 54.1 g | |
| Molybdenum, Mo | 7.41 ug | 75.5 ug | -90% |
| Biotin | — | 8.98 ug | |
| Vitamin K1 — Phylloquinone | 1.10 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
* 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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