Quinoa vs. Potato — In-Depth Nutrition Comparison
Compare
How are quinoa and potatoes different?
- Quinoa is higher in manganese, phosphorus, magnesium, copper, iron, zinc, and folate; however, potatoes are richer in vitamin C, vitamin B6, and potassium.
- Daily need coverage for vitamin C for potatoes is 22% higher.
- Quinoa contains 4 times more zinc than potatoes. While quinoa contains 1.09mg of zinc, potatoes contain only 0.3mg.
- Quinoa has a lower glycemic index (53) than potatoes (86).
Quinoa, cooked and Potatoes, flesh and skin, raw are the varieties used in this article.
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.
| 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% |
| Contains more PotassiumPotassium | +147.1% |
| Contains less SodiumSodium | -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.
| 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +157.5% |
| Contains more Vitamin B6Vitamin B6 | +142.3% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114.6% |
| Contains more FatsFats | +2033.3% |
| Contains more CarbsCarbs | +21.8% |
| Contains more WaterWater | +10.7% |
| Contains more OtherOther | +45.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +2466.7% |
| Contains less Sat. FatSaturated fat | -89.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +15.3% |
| 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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 19.7mg | 22% |
| Manganese | 0.631mg | 0.2mg | 19% |
| Phosphorus | 152mg | 57mg | 14% |
| Vitamin B6 | 0.123mg | 0.298mg | 13% |
| Magnesium | 64mg | 23mg | 10% |
| Iron | 1.49mg | 0.81mg | 9% |
| Copper | 0.192mg | 0.11mg | 9% |
| Polyunsaturated fat | 1.078g | 0.042g | 7% |
| Folate | 42µg | 15µg | 7% |
| Potassium | 172mg | 425mg | 7% |
| Zinc | 1.09mg | 0.3mg | 7% |
| Vitamin B2 | 0.11mg | 0.032mg | 6% |
| Vitamin B5 | 0.295mg | 6% | |
| Protein | 4.4g | 2.05g | 5% |
| Selenium | 2.8µg | 0.4µg | 4% |
| Vitamin E | 0.63mg | 0.01mg | 4% |
| Vitamin B3 | 0.412mg | 1.061mg | 4% |
| Fiber | 2.8g | 2.1g | 3% |
| Fats | 1.92g | 0.09g | 3% |
| Choline | 23mg | 12.1mg | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Calories | 120kcal | 77kcal | 2% |
| Vitamin B1 | 0.107mg | 0.081mg | 2% |
| Starch | 17.63g | 15.29g | 1% |
| Calcium | 17mg | 12mg | 1% |
| Carbs | 21.3g | 17.49g | 1% |
| Saturated fat | 0.231g | 0.025g | 1% |
| Monounsaturated fat | 0.528g | 0.002g | 1% |
| Net carbs | 18.5g | 15.39g | N/A |
| Sugar | 0.87g | 0.82g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Tryptophan | 0.052mg | 0.021mg | 0% |
| Threonine | 0.131mg | 0.067mg | 0% |
| Isoleucine | 0.157mg | 0.066mg | 0% |
| Leucine | 0.261mg | 0.098mg | 0% |
| Lysine | 0.239mg | 0.107mg | 0% |
| Methionine | 0.096mg | 0.032mg | 0% |
| Phenylalanine | 0.185mg | 0.081mg | 0% |
| Valine | 0.185mg | 0.103mg | 0% |
| Histidine | 0.127mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
17%
Minerals Daily Need Coverage Score
38%
19%
Comparison summary
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 33)
Which food is cheaper?
Quinoa is cheaper (difference - $0.2)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 0.05g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
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.