Wheat Flour vs. Russet Potato
Nutrition comparison of 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
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 wheat flour and russet potato:
- Russet potato is an excellent source of potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) 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
Wheat flour is high in calories and russet potato has 78% less calories than wheat flour - wheat flour has 361 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, wheat flour is lighter in carbs and similar to russet potato for protein and fat. Wheat flour has a macronutrient ratio of 14:82:4 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Russet Potato | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 4% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and russet potato has 75% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has 85% more dietary fiber than russet potato - wheat flour has 2.4g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Wheat flour and russet potato contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 460% more protein than russet potato - wheat flour has 12g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both wheat flour and russet potato are low in saturated fat - wheat flour has 0.24g 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 wheat flour - russet potato has 5.7mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Russet potato and wheat flour contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Wheat flour and russet potato contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Wheat flour and russet potato contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, russet potato contains more Vitamin B6. Both wheat flour and russet potato contain significant amounts of pantothenic acid.
| Wheat Flour | Russet Potato | |
|---|---|---|
| Thiamin | 0.812 MG | 0.082 MG |
| Riboflavin | 0.512 MG | 0.033 MG |
| Niacin | 7.554 MG | 1.035 MG |
| Pantothenic acid | 0.438 MG | 0.301 MG |
| Vitamin B6 | 0.037 MG | 0.345 MG |
| Folate | 183 UG | 14 UG |
Minerals
calcium
Wheat flour and russet potato contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 413% more iron than russet potato - wheat flour has 4.4mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 317% more potassium than wheat flour - wheat flour has 100mg 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,
| Wheat Flour | Russet Potato | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 79 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Wheat Flour | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.01 G |
| Total | 0.043 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than russet potato per 100 grams.
| Wheat Flour | Russet Potato | |
|---|---|---|
| linoleic acid | 0.685 G | 0.032 G |
| Total | 0.685 G | 0.032 G |
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: Wheat Flour (Wheat flour, white, bread, enriched) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
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 wheat flour or russet potato contain more calories in 100 grams?Wheat flour is high in calories and russet potato has 80% less calories than wheat flour - wheat flour has 361 calories in 100g and russet potato has 79 calories.
Does wheat flour or russet potato have more carbohydrates?
By weight, wheat flour is high in carbohydrates and russet potato has 80% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does wheat flour or russet potato contain more iron?
Wheat flour is an abundant source of iron and it has 410% more iron than russet potato - wheat flour has 4.4mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does wheat flour or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 320% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and russet potato has 417mg of potassium.