Potato vs. Quinoa — In-Depth Nutrition Comparison
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How are potatoes and quinoa different?
- Potatoes are higher in vitamin C, vitamin B6, and potassium; however, quinoa is richer in manganese, phosphorus, magnesium, copper, iron, zinc, and folate.
- Daily need coverage for vitamin C for potatoes is 22% higher.
- Potatoes contain 2 times more potassium than quinoa. While potatoes contain 425mg of potassium, quinoa contains only 172mg.
- Quinoa has a lower glycemic index (53) than potatoes (86).
Potatoes, flesh, and skin, raw and Quinoa, cooked are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +147.1% |
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +178.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +84% |
| Contains more CopperCopper | +74.5% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +166.7% |
| Contains more ManganeseManganese | +215.5% |
| Contains more SeleniumSelenium | +600% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +157.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +142.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B1Vitamin B1 | +32.1% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more FolateFolate | +180% |
| Contains more CholineCholine | +90.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 0mg | 22% |
| Manganese | 0.2mg | 0.631mg | 19% |
| Phosphorus | 57mg | 152mg | 14% |
| Vitamin B6 | 0.298mg | 0.123mg | 13% |
| Magnesium | 23mg | 64mg | 10% |
| Iron | 0.81mg | 1.49mg | 9% |
| Copper | 0.11mg | 0.192mg | 9% |
| Polyunsaturated fat | 0.042g | 1.078g | 7% |
| Folate | 15µg | 42µg | 7% |
| Potassium | 425mg | 172mg | 7% |
| Zinc | 0.3mg | 1.09mg | 7% |
| Vitamin B2 | 0.032mg | 0.11mg | 6% |
| Vitamin B5 | 0.295mg | 6% | |
| Protein | 2.05g | 4.4g | 5% |
| Selenium | 0.4µg | 2.8µg | 4% |
| Vitamin E | 0.01mg | 0.63mg | 4% |
| Vitamin B3 | 1.061mg | 0.412mg | 4% |
| Fiber | 2.1g | 2.8g | 3% |
| Fats | 0.09g | 1.92g | 3% |
| Choline | 12.1mg | 23mg | 2% |
| Vitamin K | 2µg | 0µg | 2% |
| Calories | 77kcal | 120kcal | 2% |
| Vitamin B1 | 0.081mg | 0.107mg | 2% |
| Starch | 15.29g | 17.63g | 1% |
| Calcium | 12mg | 17mg | 1% |
| Carbs | 17.49g | 21.3g | 1% |
| Saturated fat | 0.025g | 0.231g | 1% |
| Monounsaturated fat | 0.002g | 0.528g | 1% |
| Net carbs | 15.39g | 18.5g | N/A |
| Sugar | 0.82g | 0.87g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Tryptophan | 0.021mg | 0.052mg | 0% |
| Threonine | 0.067mg | 0.131mg | 0% |
| Isoleucine | 0.066mg | 0.157mg | 0% |
| Leucine | 0.098mg | 0.261mg | 0% |
| Lysine | 0.107mg | 0.239mg | 0% |
| Methionine | 0.032mg | 0.096mg | 0% |
| Phenylalanine | 0.081mg | 0.185mg | 0% |
| Valine | 0.103mg | 0.185mg | 0% |
| Histidine | 0.035mg | 0.127mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +45.5% |
| Contains more ProteinProtein | +114.6% |
| Contains more FatsFats | +2033.3% |
| Contains more CarbsCarbs | +21.8% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +2466.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +15.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g