Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and wheat flour:
Both wheat flour and potato starch are high in calories. Wheat flour has a little more calories (8%) than potato starch by weight - wheat flour has 361 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is lighter in protein, heavier in carbs and lighter in fat compared to wheat flour per calorie. Potato starch has a macronutrient ratio of 0:100:0 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Wheat Flour | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | 100% | 82% |
| Fat | ~ | 4% |
| Alcohol | ~ | ~ |
Both wheat flour and potato starch are high in carbohydrates. Potato starch has 15% more carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Wheat flour is a great source of dietary fiber and it has more dietary fiber than potato starch - wheat flour has 2.4g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Wheat flour and potato starch contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and potato starch does not contain significant amounts.
Wheat flour is a great source of protein and it has more protein than potato starch - wheat flour has 12g of protein per 100 grams and potato starch does not contain significant amounts.
Both wheat flour and potato starch are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Wheat flour and potato starch contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Wheat flour has more Vitamin E than potato starch - wheat flour has 0.4mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Wheat flour and potato starch contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Wheat Flour | |
|---|---|---|
| Thiamin | ~ | 0.812 MG |
| Riboflavin | ~ | 0.512 MG |
| Niacin | ~ | 7.554 MG |
| Pantothenic acid | ~ | 0.438 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 183 UG |
Wheat flour has more calcium than potato starch - wheat flour has 15mg of calcium per 100 grams and potato starch does not contain significant amounts.
Wheat flour is an excellent source of iron and it has more iron than potato starch - wheat flour has 4.4mg of iron per 100 grams and potato starch does not contain significant amounts.
Wheat flour has more potassium than potato starch - wheat flour has 100mg of potassium per 100 grams and potato starch does not contain significant amounts.
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: Potato Starch (POTATO STARCH) and Wheat Flour (Wheat flour, white, bread, enriched) .
Potato Starch g
()
|
Daily Values (%) |
Wheat Flour 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 | |||