Whole Wheat Flour vs. Russet Potato
Nutrition comparison of Whole Wheat Flour and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and russet potato:
- Both whole wheat flour and russet potato are high in potassium.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and russet potato has 76% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, whole wheat flour is lighter in carbs, heavier in fat and similar to russet potato for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 84% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and russet potato has 76% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 908% more dietary fiber than russet potato - whole wheat flour has 13.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Whole wheat flour and russet potato contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 349% more protein than russet potato - whole wheat flour has 9.6g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both whole wheat flour and russet potato are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than whole wheat flour - russet potato has 5.7mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Russet potato and whole wheat flour contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and russet potato contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Whole wheat flour and russet potato contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid. Both whole wheat flour and russet potato contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Flour | Russet Potato | |
|---|---|---|
| Thiamin | 0.297 MG | 0.082 MG |
| Riboflavin | 0.188 MG | 0.033 MG |
| Niacin | 5.347 MG | 1.035 MG |
| Pantothenic acid | 1.011 MG | 0.301 MG |
| Vitamin B6 | 0.191 MG | 0.345 MG |
| Folate | 28 UG | 14 UG |
Minerals
calcium
Whole wheat flour has 154% more calcium than russet potato - whole wheat flour has 33mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 331% more iron than russet potato - whole wheat flour has 3.7mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both whole wheat flour and russet potato are high in potassium. Whole wheat flour is very similar to whole wheat flour for potassium - whole wheat flour has 394mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Whole Wheat Flour | Russet Potato | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 220 UG | 5 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or russet potato contain more calories in 100 grams?Whole wheat flour is high in calories and russet potato has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and russet potato has 79 calories.
Does whole wheat flour or russet potato have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and russet potato has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does whole wheat flour or russet potato contain more iron?
Whole wheat flour is an abundant source of iron and it has 330% more iron than russet potato - whole wheat flour has 3.7mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does whole wheat flour or russet potato contain more potassium?
Both whole wheat flour and russet potato are high in potassium. Whole wheat flour is very similar to whole wheat flour for potassium - whole wheat flour has 394mg of potassium in 100 grams and russet potato has 417mg of potassium.