Quinoa vs. Mashed potato — In-Depth Nutrition Comparison
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What are the main differences between quinoa and mashed potato?
- Quinoa has more manganese, copper, iron, phosphorus, magnesium, folate, zinc, vitamin B1, and vitamin B2 than mashed potato.
- Quinoa's daily need coverage for manganese is 23% higher.
- Mashed potato has 7 times less vitamin B2 than quinoa. Quinoa has 0.11mg of vitamin B2, while mashed potato has 0.015mg.
- Quinoa is lower in sodium.
- Mashed potato has a higher glycemic index (87) than quinoa (53).
We used Quinoa, cooked and Fast foods, potato, mashed types in this comparison.
Infographic
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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 MagnesiumMagnesium | +326.7% |
| Contains more IronIron | +380.6% |
| Contains more CopperCopper | +448.6% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +157.6% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +543.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more PotassiumPotassium | +66.3% |
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 EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +613.3% |
| Contains more Vitamin B2Vitamin B2 | +633.3% |
| Contains more FolateFolate | +366.7% |
| Contains more CholineCholine | +71.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +162.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +166.7% |
| Contains more CarbsCarbs | +45.4% |
| Contains more FatsFats | +46.9% |
| Contains more WaterWater | +11.2% |
| Contains more OtherOther | +63.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Mono. FatMonounsaturated fat | +36.4% |
| Contains more Poly. FatPolyunsaturated fat | +24.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +45.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 0.098mg | 23% |
| Copper | 0.192mg | 0.035mg | 17% |
| Iron | 1.49mg | 0.31mg | 15% |
| Sodium | 7mg | 306mg | 13% |
| Phosphorus | 152mg | 59mg | 13% |
| Magnesium | 64mg | 15mg | 12% |
| Vitamin B1 | 0.107mg | 0.015mg | 8% |
| Folate | 42µg | 9µg | 8% |
| Zinc | 1.09mg | 0.22mg | 8% |
| Vitamin B2 | 0.11mg | 0.015mg | 7% |
| Protein | 4.4g | 1.65g | 6% |
| Fiber | 2.8g | 1.3g | 6% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin B3 | 0.412mg | 1.08mg | 4% |
| Selenium | 2.8µg | 0.8µg | 4% |
| Potassium | 172mg | 286mg | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Choline | 23mg | 13.4mg | 2% |
| Saturated fat | 0.231g | 0.577g | 2% |
| Polyunsaturated fat | 1.078g | 1.342g | 2% |
| Calories | 120kcal | 89kcal | 2% |
| Carbs | 21.3g | 14.65g | 2% |
| Starch | 17.63g | 12.1g | 2% |
| Vitamin E | 0.63mg | 0.42mg | 1% |
| Fats | 1.92g | 2.82g | 1% |
| Net carbs | 18.5g | 13.35g | N/A |
| Calcium | 17mg | 18mg | 0% |
| Sugar | 0.87g | 0.5g | N/A |
| Vitamin B6 | 0.123mg | 0.12mg | 0% |
| Trans fat | 0.105g | N/A | |
| Monounsaturated fat | 0.528g | 0.72g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
9%
Minerals Daily Need Coverage Score
38%
15%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 299mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.346g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 0.37g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.