Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
whole 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 whole wheat flour:
Both whole wheat flour and potato starch are high in calories. Whole wheat flour is very similar to whole wheat flour for calories - whole wheat flour has 332 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 whole wheat flour per calorie. Potato starch has a macronutrient ratio of 0:100:0 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Whole Wheat Flour | |
|---|---|---|
| Protein | ~ | 11% |
| Carbohydrates | 100% | 84% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
Both whole wheat flour and potato starch are high in carbohydrates. Potato starch has 12% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than potato starch - whole wheat flour has 13.1g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Potato starch has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour is a great source of protein and it has more protein than potato starch - whole wheat flour has 9.6g of protein per 100 grams and potato starch does not contain significant amounts.
Both whole wheat flour and potato starch are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour and potato starch contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour has more Vitamin E than potato starch - whole wheat flour has 0.53mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour and potato starch contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Whole Wheat Flour | |
|---|---|---|
| Thiamin | ~ | 0.297 MG |
| Riboflavin | ~ | 0.188 MG |
| Niacin | ~ | 5.347 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.191 MG |
| Folate | ~ | 28 UG |
Whole wheat flour has signficantly more calcium than potato starch - whole wheat flour has 33mg of calcium per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour is an excellent source of iron and it has more iron than potato starch - whole wheat flour has 3.7mg of iron per 100 grams and potato starch does not contain significant amounts.
Whole wheat flour is an excellent source of potassium and it has more potassium than potato starch - whole wheat flour has 394mg 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 Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Potato Starch g
()
|
Daily Values (%) |
Whole 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 | |||