Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Potato

Quinoa vs. Potato — In-Depth Nutrition Comparison

Compare

How are Quinoa and Potato different?

  • Quinoa is higher in Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, and Folate, however, Potato is richer in Vitamin C, Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Potato is 22% higher.
  • Quinoa contains 4 times more Zinc than Potato. While Quinoa contains 1.09mg of Zinc, Potato contains only 0.3mg.

Quinoa, cooked and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Quinoa vs Potato 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.
Quinoa
Quinoa
8
:
2
Potato
Potato
Contains more Calcium +41.7%
Contains more Iron +84%
Contains more Magnesium +178.3%
Contains more Phosphorus +166.7%
Contains more Zinc +263.3%
Contains more Copper +74.5%
Contains more Manganese +215.5%
Contains more Selenium +600%
Contains more Potassium +147.1%
Contains less Sodium -14.3%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Calcium +41.7%
Contains more Iron +84%
Contains more Magnesium +178.3%
Contains more Phosphorus +166.7%
Contains more Zinc +263.3%
Contains more Copper +74.5%
Contains more Manganese +215.5%
Contains more Selenium +600%
Contains more Potassium +147.1%
Contains less Sodium -14.3%

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.
Quinoa
Quinoa
5
:
5
Potato
Potato
Contains more Vitamin A +150%
Contains more Vitamin E +6200%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +243.8%
Contains more Folate +180%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B6 +142.3%
Contains more Vitamin K +∞%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +150%
Contains more Vitamin E +6200%
Contains more Vitamin B1 +32.1%
Contains more Vitamin B2 +243.8%
Contains more Folate +180%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +157.5%
Contains more Vitamin B6 +142.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Potato
Potato
Contains more Protein +114.6%
Contains more Fats +2033.3%
Contains more Carbs +21.8%
Contains more Water +10.7%
Contains more Other +45.5%
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
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +114.6%
Contains more Fats +2033.3%
Contains more Carbs +21.8%
Contains more Water +10.7%
Contains more Other +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +2466.7%
Contains less Saturated Fat -89.2%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +26300%
Contains more Polyunsaturated fat +2466.7%
Contains less Saturated Fat -89.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Potato
Potato
Contains more Starch +15.3%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +15.3%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Potato Opinion
Net carbs 18.5g 15.39g Quinoa
Protein 4.4g 2.05g Quinoa
Fats 1.92g 0.09g Quinoa
Carbs 21.3g 17.49g Quinoa
Calories 120kcal 77kcal Quinoa
Starch 17.63g 15.29g Quinoa
Fructose 0.26g Potato
Sugar 0.87g 0.82g Potato
Fiber 2.8g 2.1g Quinoa
Calcium 17mg 12mg Quinoa
Iron 1.49mg 0.81mg Quinoa
Magnesium 64mg 23mg Quinoa
Phosphorus 152mg 57mg Quinoa
Potassium 172mg 425mg Potato
Sodium 7mg 6mg Potato
Zinc 1.09mg 0.3mg Quinoa
Copper 0.192mg 0.11mg Quinoa
Manganese 0.631mg 0.2mg Quinoa
Selenium 2.8µg 0.4µg Quinoa
Vitamin A 5IU 2IU Quinoa
Vitamin E 0.63mg 0.01mg Quinoa
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.107mg 0.081mg Quinoa
Vitamin B2 0.11mg 0.032mg Quinoa
Vitamin B3 0.412mg 1.061mg Potato
Vitamin B5 0.295mg Potato
Vitamin B6 0.123mg 0.298mg Potato
Folate 42µg 15µg Quinoa
Vitamin K 0µg 2µg Potato
Tryptophan 0.052mg 0.021mg Quinoa
Threonine 0.131mg 0.067mg Quinoa
Isoleucine 0.157mg 0.066mg Quinoa
Leucine 0.261mg 0.098mg Quinoa
Lysine 0.239mg 0.107mg Quinoa
Methionine 0.096mg 0.032mg Quinoa
Phenylalanine 0.185mg 0.081mg Quinoa
Valine 0.185mg 0.103mg Quinoa
Histidine 0.127mg 0.035mg Quinoa
Saturated Fat 0.231g 0.025g Potato
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.002g Quinoa
Polyunsaturated fat 1.078g 0.042g Quinoa

Which food is preferable for your diet?

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

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%
Quinoa
18%
Potato
Minerals Daily Need Coverage Score
38%
Quinoa
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 33)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.206g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.