Quinoa vs. Potato salad — In-Depth Nutrition Comparison
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Differences between Quinoa and Potato salad
- Quinoa has more Manganese, Phosphorus, Magnesium, Iron, Folate, Copper, and Zinc, while Potato salad has more Vitamin C.
- Quinoa's daily need coverage for Manganese is 23% higher.
- Potato salad contains 6 times less Folate than Quinoa. Quinoa contains 42µg of Folate, while Potato salad contains 7µg.
- The amount of Sodium in Quinoa is lower.
The food types used in this comparison are Quinoa, cooked and Potato salad, home-prepared.
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
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Iron
+129.2%
Contains
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Magnesium
+326.7%
Contains
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Phosphorus
+192.3%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+251.6%
Contains
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Copper
+62.7%
Contains
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Manganese
+524.8%
Contains
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Calcium
+11.8%
Contains
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Potassium
+47.7%
Contains
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Selenium
+46.4%
Contains
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Iron
+129.2%
Contains
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Magnesium
+326.7%
Contains
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Phosphorus
+192.3%
Contains
less
Sodium
-98.7%
Contains
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Zinc
+251.6%
Contains
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Copper
+62.7%
Contains
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Manganese
+524.8%
Contains
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Calcium
+11.8%
Contains
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Potassium
+47.7%
Contains
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Selenium
+46.4%
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
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Vitamin B1
+39%
Contains
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Vitamin B2
+83.3%
Contains
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Folate
+500%
Contains
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Vitamin A
+3040%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+116%
Contains
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Vitamin B6
+14.6%
Contains
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Vitamin B1
+39%
Contains
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Vitamin B2
+83.3%
Contains
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Folate
+500%
Contains
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Vitamin A
+3040%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+116%
Contains
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Vitamin B6
+14.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+64.2%
Contains
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Carbs
+90.7%
Contains
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Fats
+327.1%
Contains
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Other
+153.2%
Equal in Water - 76
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Contains
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Protein
+64.2%
Contains
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Carbs
+90.7%
Contains
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Fats
+327.1%
Contains
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Other
+153.2%
Equal in Water - 76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-83.8%
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Monounsaturated Fat
+369.7%
Contains
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Polyunsaturated fat
+246.7%
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Saturated Fat:
1.429 g
Monounsaturated Fat:
2.48 g
Polyunsaturated fat:
3.737 g
Contains
less
Saturated Fat
-83.8%
Contains
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Monounsaturated Fat
+369.7%
Contains
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Polyunsaturated fat
+246.7%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 18.5g | 9.87g |
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| Protein | 4.4g | 2.68g |
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| Fats | 1.92g | 8.2g |
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| Carbs | 21.3g | 11.17g |
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| Calories | 120kcal | 143kcal |
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| Starch | 17.63g |
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| Sugar | 0.87g |
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| Fiber | 2.8g | 1.3g |
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| Calcium | 17mg | 19mg |
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| Iron | 1.49mg | 0.65mg |
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| Magnesium | 64mg | 15mg |
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| Phosphorus | 152mg | 52mg |
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| Potassium | 172mg | 254mg |
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| Sodium | 7mg | 529mg |
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| Zinc | 1.09mg | 0.31mg |
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| Copper | 0.192mg | 0.118mg |
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| Manganese | 0.631mg | 0.101mg |
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| Selenium | 2.8µg | 4.1µg |
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| Vitamin A | 5IU | 157IU |
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| Vitamin A RAE | 0µg | 32µg |
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| Vitamin E | 0.63mg |
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| Vitamin C | 0mg | 10mg |
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| Vitamin B1 | 0.107mg | 0.077mg |
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| Vitamin B2 | 0.11mg | 0.06mg |
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| Vitamin B3 | 0.412mg | 0.89mg |
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| Vitamin B5 | 0.534mg |
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| Vitamin B6 | 0.123mg | 0.141mg |
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| Folate | 42µg | 7µg |
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| Tryptophan | 0.052mg | 0.042mg |
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| Threonine | 0.131mg | 0.116mg |
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| Isoleucine | 0.157mg | 0.141mg |
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| Leucine | 0.261mg | 0.202mg |
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| Lysine | 0.239mg | 0.171mg |
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| Methionine | 0.096mg | 0.066mg |
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| Phenylalanine | 0.185mg | 0.135mg |
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| Valine | 0.185mg | 0.172mg |
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| Histidine | 0.127mg | 0.062mg |
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| Cholesterol | 0mg | 68mg |
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| Saturated Fat | 0.231g | 1.429g |
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| Omega-3 - DHA | 0.015g |
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| Monounsaturated Fat | 0.528g | 2.48g |
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| Polyunsaturated fat | 1.078g | 3.737g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
14%
Minerals Daily Need Coverage Score
38%
24%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 1.198g)
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
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.