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  6. Potato salad vs. Quinoa

Potato salad vs. Quinoa — In-Depth Nutrition Comparison

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Differences between Potato salad and Quinoa

  • Potato salad has more Vitamin C, while Quinoa has more Manganese, Phosphorus, Magnesium, Iron, Folate, Copper, and Zinc.
  • Quinoa's daily need coverage for Manganese is 23% higher.

The food types used in this comparison are Potato salad, home-prepared and Quinoa, cooked.

Infographic

Potato salad vs Quinoa infographic
Infographic link

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.
Potato salad
Potato salad
3
:
7
Quinoa
Quinoa
Contains more Calcium +11.8%
Contains more Potassium +47.7%
Contains more Selenium +46.4%
Contains more Iron +129.2%
Contains more Magnesium +326.7%
Contains more Phosphorus +192.3%
Contains less Sodium -98.7%
Contains more Zinc +251.6%
Contains more Copper +62.7%
Contains more Manganese +524.8%
Potato salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +11.8%
Contains more Potassium +47.7%
Contains more Selenium +46.4%
Contains more Iron +129.2%
Contains more Magnesium +326.7%
Contains more Phosphorus +192.3%
Contains less Sodium -98.7%
Contains more Zinc +251.6%
Contains more Copper +62.7%
Contains more Manganese +524.8%

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.
Potato salad
Potato salad
5
:
5
Quinoa
Quinoa
Contains more Vitamin A +3040%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +116%
Contains more Vitamin B6 +14.6%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +83.3%
Contains more Folate +500%
Potato salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +3040%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +116%
Contains more Vitamin B6 +14.6%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +83.3%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato salad
Potato salad
3
:
2
Quinoa
Quinoa
Contains more Fats +327.1%
Contains more Other +153.2%
Contains more Protein +64.2%
Contains more Carbs +90.7%
Equal in Water - 71.61
Potato salad
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Fats +327.1%
Contains more Other +153.2%
Contains more Protein +64.2%
Contains more Carbs +90.7%
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato salad
Potato salad
2
:
1
Quinoa
Quinoa
Contains more Monounsaturated Fat +369.7%
Contains more Polyunsaturated fat +246.7%
Contains less Saturated Fat -83.8%
Potato salad
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +369.7%
Contains more Polyunsaturated fat +246.7%
Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato salad Quinoa
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato salad Quinoa Opinion
Net carbs 9.87g 18.5g Quinoa
Protein 2.68g 4.4g Quinoa
Fats 8.2g 1.92g Potato salad
Carbs 11.17g 21.3g Quinoa
Calories 143kcal 120kcal Potato salad
Starch 17.63g Quinoa
Sugar 0.87g Potato salad
Fiber 1.3g 2.8g Quinoa
Calcium 19mg 17mg Potato salad
Iron 0.65mg 1.49mg Quinoa
Magnesium 15mg 64mg Quinoa
Phosphorus 52mg 152mg Quinoa
Potassium 254mg 172mg Potato salad
Sodium 529mg 7mg Quinoa
Zinc 0.31mg 1.09mg Quinoa
Copper 0.118mg 0.192mg Quinoa
Manganese 0.101mg 0.631mg Quinoa
Selenium 4.1µg 2.8µg Potato salad
Vitamin A 157IU 5IU Potato salad
Vitamin A RAE 32µg 0µg Potato salad
Vitamin E 0.63mg Quinoa
Vitamin C 10mg 0mg Potato salad
Vitamin B1 0.077mg 0.107mg Quinoa
Vitamin B2 0.06mg 0.11mg Quinoa
Vitamin B3 0.89mg 0.412mg Potato salad
Vitamin B5 0.534mg Potato salad
Vitamin B6 0.141mg 0.123mg Potato salad
Folate 7µg 42µg Quinoa
Tryptophan 0.042mg 0.052mg Quinoa
Threonine 0.116mg 0.131mg Quinoa
Isoleucine 0.141mg 0.157mg Quinoa
Leucine 0.202mg 0.261mg Quinoa
Lysine 0.171mg 0.239mg Quinoa
Methionine 0.066mg 0.096mg Quinoa
Phenylalanine 0.135mg 0.185mg Quinoa
Valine 0.172mg 0.185mg Quinoa
Histidine 0.062mg 0.127mg Quinoa
Cholesterol 68mg 0mg Quinoa
Saturated Fat 1.429g 0.231g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 2.48g 0.528g Potato salad
Polyunsaturated fat 3.737g 1.078g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Potato salad
11%
Quinoa
Minerals Daily Need Coverage Score
24%
Potato salad
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.198g)
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.