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  6. Quinoa vs. Potato salad

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

Quinoa vs Potato salad 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +326.7%
Contains more IronIron +129.2%
Contains more CopperCopper +62.7%
Contains more ZincZinc +251.6%
Contains more PhosphorusPhosphorus +192.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +524.8%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +47.7%
Contains more SeleniumSelenium +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.
Quinoa
Quinoa
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +116%
Contains more Vitamin B6Vitamin B6 +14.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Potato salad DV% diff.
Cholesterol 0mg 68mg 23%
Sodium 7mg 529mg 23%
Manganese 0.631mg 0.101mg 23%
Polyunsaturated fat 1.078g 3.737g 18%
Phosphorus 152mg 52mg 14%
Magnesium 64mg 15mg 12%
Vitamin C 0mg 10mg 11%
Vitamin B5 0.534mg 11%
Iron 1.49mg 0.65mg 11%
Fats 1.92g 8.2g 10%
Folate 42µg 7µg 9%
Copper 0.192mg 0.118mg 8%
Zinc 1.09mg 0.31mg 7%
Starch 17.63g 7%
Fiber 2.8g 1.3g 6%
Saturated fat 0.231g 1.429g 5%
Monounsaturated fat 0.528g 2.48g 5%
Vitamin B2 0.11mg 0.06mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Vitamin A 0µg 32µg 4%
Protein 4.4g 2.68g 3%
Vitamin B1 0.107mg 0.077mg 3%
Vitamin B3 0.412mg 0.89mg 3%
Carbs 21.3g 11.17g 3%
Potassium 172mg 254mg 2%
Selenium 2.8µg 4.1µg 2%
Calories 120kcal 143kcal 1%
Vitamin B6 0.123mg 0.141mg 1%
Net carbs 18.5g 9.87g N/A
Calcium 17mg 19mg 0%
Sugar 0.87g N/A
Tryptophan 0.052mg 0.042mg 0%
Threonine 0.131mg 0.116mg 0%
Isoleucine 0.157mg 0.141mg 0%
Leucine 0.261mg 0.202mg 0%
Lysine 0.239mg 0.171mg 0%
Methionine 0.096mg 0.066mg 0%
Phenylalanine 0.185mg 0.135mg 0%
Valine 0.185mg 0.172mg 0%
Histidine 0.127mg 0.062mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +369.7%
Contains more Poly. FatPolyunsaturated fat +246.7%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.