Potato Bread vs White Bread: The Differences That Matter

Bread is a beloved staple all around the world. It is an excellent accompaniment to an assortment of dishes and it comes in many shapes and forms. Of all the types of bread that is consumed across the world, two of the most popular ones are potato bread and white bread.

The fundamental difference between potato bread and white bread is of course how they are made. The former has potato flour as one of its main ingredients. Potato flour is made from dehydrated and pulverized potatoes.

Potato bread is also made from mashed potatoes and tapioca flour when potato flour is not available. The latter type of bread that is white bread is made from processed flour or flour made from wheat that has its bran and germ removed.

Now I know what you are thinking. Since white bread is processed, it is less healthy than potato bread. After all, the consensus around processed food is not that great, especially in the fitness community.

That is why in this post, I will be exploring the nutritional qualities, pros, and cons of both types of bread. Knowing all the essentials will allow you to make an informed decision about which to add to your diet and in what quantity.

Key Takeaways

• Potato Bread and White bread are made from different ingredients as the former uses potato as the main ingredient while the latter is made from processed white flour.
• White bread has a neutral and mild taste while other has a tinge of sweetness in it, making it more savory.
• Both types of bread have a similar calorific value and carbohydrate content but potato bread has more dietary fiber.
• In terms of nutrient density, white bread loses out to potato bread.
• White bread has a longer shelf life and can be consumed over a longer period of time.

Is Potato Bread White Bread?

No, potato bread and white bread are two very different things. The only commonality they have is that they are both classified under the umbrella term of bread.

The baking method for the two is more or less similar but the major difference is in ingredients. For the making of potato bread, regular white flour is not used. It is either made from potato flour or a mixture of mashed potatoes and a binding agent like tapioca flour is used.

White bread on the other hand is made from processed white flour derived from wheat grains that has been refined with the germ and bran layer removed.

In terms of taste, potato bread tastes a little sweeter and more savory than its regular white counterpart.

Potato Bread vs. White Bread

Here are some basic points of comparison and differences between the two types of bread in question.

As you can see, there is not much difference in the calorific value of the two bread types. However, you have to take into consideration the quantity of the food. 100 grams of bread is a lot and as per a standard system of measurement, 100 grams is roughly 5 slices of bread.

Health-conscious people generally do not more than 2 or 3 slices and thus the determining factor here is how much nutrients you are getting in the same serving of both white and potato bread. The same has been discussed in the nutrition facts section a little further below.

5 Key Differences

What really sets two similar types of commercially available/homemade food apart from each other? This is a query whose answers vary on multiple factors and one of the primary factors among them is ingredients or by extension the brand that is selling it/method of making.

Tiny differences in production technique can impact the nutrient content, calorific value, glycemic index, etc of foods. Keeping this in mind, I have chalked out 5 of the most important differences between potato bread and white bread of the most basic kind, without considering any superfluous additives.

Appearance

Potato bread is generally made from regular brown potatoes because they can be mashed or dehydrated easily. These potatoes have a yellowish flesh and thus the resultant bread is also yellow in color.

White bread on the other hand is made from white flour which is a refined version of whole wheat flour. White flour is obtained from milling the whole wheat flour and is basically the endosperm that has lost the bran and germ.

The bread made from this flour is also a distinct white in color.

Taste

Due to the potato content, potato bread retains a slightly sweeter flavor than its white counterpart which has a mild texture. This is why potato bread is often used for burgers and cheese toast where the sweet bread compliments the tangyness of cheese or pickles.

Both types of bread are also used as accompanying dishes for various types of stews and soups.

Gluten Content

It is common knowledge that white bread contains gluten and gluten sensitivity is an issue not to be taken lightly. The most prevalent disease associated with this is Celiac in which a person’s immune system attacks the body’s cells on celiac consumption.

Potato bread is considered gluten-free one must still read the labels and ingredients properly before consumption as some brands mix white flour with their potato bread in which case the bread will have some gluten content. Potato bread made from tapioca flour is also gluten-free.

Nutritional Value

Although both potato bread and white bread have similar amounts of calories, they are quite similar in their nutrient density.

Potato bread has a higher concentration of nutrients, especially the essential minerals as well as the vitamins needed to activate the effect of these minerals.

It also has a lower glycemic index, which means it is digested more slowly and thus has a lesser chance of causing a spike in blood glucose levels. 

Shelf Life

Another key difference between the two is the shelf-life of the two types of breads. Potato in itself is more degradable than wheat and that is why potato bread too goes stale very quickly and has to be safely consumed before that.

While a loaf of white bread can be eaten for a whole good week, potato bread is best consumed within 3 to 5 days of its making. After that, the bread starts forming fungus even after being refrigerated.

Nutrition Facts

Nutrition Facts of any food help in informing any customer about the contents of what they are about to eat. Considering that, the nutritional profile of both types of bread has been provided below. The serving size for both is 100 grams and the most basic type of bread without any additives has been chosen.

As can be seen, both types of bread are nearly the same in calories and both have high carbohydrate content. But between the two, potato bread has a more substantial nutritional profile which gives it an edge in terms of healthy eating.

It can be safely added to your diet in balanced proportions to meet the Daily recommended values of both minerals and vitamins.

Potato Bread

Potato Bread was first made by a Frenchman in the 18th century and since then its popularity has ensued and numerous recipes for preparing potato bread have been created. Potato bread is similar to other types of bread, except that the use of white flour is limited or removed.

The recipe of the particular type of bread, the ratio of potato to flour, and other ingredients usually determine the nutritional value of bread. Whether a food is suitable for someone differs from person to person and to that end some potential benefits and drawbacks of consuming potato bread have been listed below.

Pros

• Has a medium glycemic index, which is lower than that of white bread. This makes potato bread more suitable for consumption by those with an unstable blood glucose level or diabetes. ^[1]
• Has a robust quantity of fiber. Dietary fiber is needed for a good bowel movement system. Appropriate fiber intake has also been linked to reduced risks of colon cancer. ^[2]
• Potato bread made from only potatoes and a binding agent like tapioca flour is completely gluten-free. Gluten in food can be responsible for triggering allergies or auto-immune diseases such as Celiac.
• It has an impressive content of vitamins and minerals including protein.
• It has a lesser content of sodium than white bread.
• It is a source of complex carbohydrates, meaning it takes time to digest and keeps you full for longer.

Cons

• Although the sodium content ( 377 mg ) is lesser than white bread, it still is quite a lot considering that the Daily Value of sodium is only about 500 milligrams. Excessive sodium can lead to bloating, fluid retention, and hypertension^[3] in people.
• It has more sugar content than white bread.
• It is not as light and fluffy as white bread and can break easily due to having a chunky consistency.
• Almost half of its weight in grams is made up of carbohydrates and that can be a factor for weight gain.
• It has a high calorific value and may lead to weight gain if not eaten in moderation.

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White Bread

White bread is a staple food and has been a part of diets all over the world. It is available in many forms such as loaves, slices, or buns, and is enjoyed equally no matter what. Due to its neutral and mild taste, it is the perfect companion to soups and stews as it does not overpower them.

But it is also made from processed white flour so there are concerns regarding its healthiness. Let us take a look at some health benefits and risks of eating white bread.

Pros

• It has less sugar content than potato bread.
• It is a good source of carbohydrates that can provide a steady energy source to individuals.
• It is low in fat. 100 grams of white bread contains less than four grams of fat.
• Contains lactobacillus or lactic acid bacteria which is a group of beneficial bacteria that is associated with many positive bodily functions such as the regulation of the immune system, stabilizing cholesterol levels as well reducing risks of tumours in the alimentary canal. ^[4]
• It contains essential nutrients such as vitamins, minerals, and protein.
• It has a low fiber content which makes it easier to digest for people with pre-existing gastrointestinal problems like IBS, bloating, etc.

Cons

• Contains gluten which can be a problem for people with celiac disease in which gluten destroys the lining of the small intestine and severely impairs nutrient absorption.
• Gluten can also cause non-celiac-related problems such as bloating and diarrhea. ^[5]
• It has processed carbohydrate content that raises the glycemic index which is not good news for people with diabetes as a simple spike in their blood glucose level may cause strokes and brain damage. ^[6]
• Eating foods with higher glycemic index has been shown to increase hunger thus increasing the chances of overeating. ^[7]
• It may contain antinutrients, in particular a molecule called phytic acid that attaches itself to zinc, iron, calcium, and magnesium and inhibits their absorption. ^[8]

Which is Healthier Potato Bread or White Bread?

Potato bread without a doubt is the healthier bread of the two.

This is because it is made from an unprocessed food like potato while a large quantity of nutrients is lost when whole wheat is processed into white flour.

Here is a summary of the points why potato bread reigns superior to white bread in the health quotient:

1. Gluten – This compound found in white bread triggers autoimmune diseases such as Celiac disease in people. Potato bread when made from pure potato flour, contains no gluten at all, making it a safer alternative for those with gluten sensitivity.

3. Glycemic Index– Potato bread has a GI of 60-65 which is not exactly low but medium. But it is lower than that of white bread which has a GI of 70. This makes potato bread healthier for consumption by diabetics. Even for people who are into fitness training and bodybuilding, potato bread is better due to its medium-level GI which can give them an instant boost of energy for optimal gym performance.
4. Fiber– Potato bread has almost thrice the amount of dietary fiber than white bread. Fiber is extremely important in our diets for a functional metabolic system and bowel movements.
5. Nutrient Density– The density of minerals in potato bread is far superior to that of white bread. It also conveniently has much less sodium which makes it better for preventing fluid retention and bloating issues. Potato bread also has an impressive concentration of vitamins as well as protein which makes it such a healthy food option.

Therefore, it is clear that despite having a similar amount of calories, potato bread has a huge edge over its white counterpart in terms of health and as it happens, even taste.

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The Bottom Line

Potato Bread may be more healthy but there is no denying that white bread is more widely consumed. This is because white bread is more easily sourced. Moreover, potato bread may also sometimes use white flour as an ingredient which defeats the whole purpose of switching to a healthier alternative.

The best thing will be to make your own batch of potato bread for the best health quotient and if that is not possible, then the next best alternative is to shift to whole-grain bread instead of processed ones.

References

1. Brand-Miller, J., McMillan-Price, J., Steinbeck, K., & Caterson, I. (2009). Dietary glycemic index: health implications. Journal of the American College of Nutrition, 28(sup4), 446S-449S. https://doi.org/10.1080/07315724.2009.10718110
2. Kritchevsky, D. (1986). Diet, nutrition, and cancer: the role of fiber. Cancer, 58(S8), 1830-1836. https://doi.org/10.1002/1097-0142(19861015)58:8+%3C1830::AID-CNCR2820581408%3E3.0.CO;2-K
3. Karppanen, H., & Mervaala, E. (2006). Sodium intake and hypertension. Progress in cardiovascular diseases, 49(2), 59-75. https://doi.org/10.1016/j.pcad.2006.07.001
4. Al-Tawaha, R., & Meng, C. (2018). Potential benefits of Lactobacillus plantarum as probiotic and its advantages in human health and industrial applications: A review. Adv. Environ. Biol, 12, 16-27. https://doi.org/10.22587/aeb.2018.12.1.4
5. Mansueto, P., Seidita, A., D’Alcamo, A., & Carroccio, A. (2014). Non-celiac gluten sensitivity: a literature review. Journal of the American College of Nutrition, 33(1), 39–54. https://doi.org/10.1080/07315724.2014.869996
6. Fan, J., Song, Y., Wang, Y., Hui, R., & Zhang, W. (2012). Dietary Glycemic Index, Glycemic Load, and Risk of Coronary Heart Disease, Stroke, and Stroke Mortality: A Systematic Review with Meta-Analysis. PLOS ONE, 7(12), e52182. https://doi.org/10.1371/journal.pone.0052182
7. Roberts S. B. (2000). High-glycemic index foods, hunger, and obesity: is there a connection? Nutrition Reviews, 58(6), 163–169. https://doi.org/10.1111/j.1753-4887.2000.tb01855.x
8. Zhou, J. R., & Erdman, J. W., Jr (2009). Phytic acid in health and disease. Critical reviews in food science and nutrition, 35(6), 495–508. https://doi.org/10.1080/10408399509527712