Quinoa vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on the differences between quinoa and sweet potatoes
- Quinoa is higher in phosphorus, iron, folate, magnesium, and zinc, yet sweet potatoes are higher in vitamin A, vitamin C, vitamin B6, potassium, and vitamin B3.
- Sweet potatoes cover your daily vitamin A needs 384% more than quinoa.
- Quinoa contains 7 times more folate than sweet potatoes. While quinoa contains 42µg of folate, sweet potatoes contain only 6µg.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Quinoa, cooked and Sweet potato, cooked, baked in skin, flesh, without salt.
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 | +137% |
| Contains more IronIron | +115.9% |
| Contains more CopperCopper | +19.3% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +181.5% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +27% |
| Contains more SeleniumSelenium | +1300% |
| Contains more CalciumCalcium | +123.5% |
| Contains more PotassiumPotassium | +176.2% |
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 FolateFolate | +600% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +260.9% |
| Contains more Vitamin B6Vitamin B6 | +132.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 961µg | 107% |
| Vitamin C | 0mg | 19.6mg | 22% |
| Vitamin B5 | 0.884mg | 18% | |
| Phosphorus | 152mg | 54mg | 14% |
| Vitamin B6 | 0.123mg | 0.286mg | 13% |
| Iron | 1.49mg | 0.69mg | 10% |
| Magnesium | 64mg | 27mg | 9% |
| Potassium | 172mg | 475mg | 9% |
| Folate | 42µg | 6µg | 9% |
| Zinc | 1.09mg | 0.32mg | 7% |
| Vitamin B3 | 0.412mg | 1.487mg | 7% |
| Polyunsaturated fat | 1.078g | 0.092g | 7% |
| Manganese | 0.631mg | 0.497mg | 6% |
| Protein | 4.4g | 2.01g | 5% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Starch | 17.63g | 7.05g | 4% |
| Fats | 1.92g | 0.15g | 3% |
| Copper | 0.192mg | 0.161mg | 3% |
| Calories | 120kcal | 90kcal | 2% |
| Calcium | 17mg | 38mg | 2% |
| Fiber | 2.8g | 3.3g | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Choline | 23mg | 13.1mg | 2% |
| Sodium | 7mg | 36mg | 1% |
| Vitamin E | 0.63mg | 0.71mg | 1% |
| Saturated fat | 0.231g | 0.052g | 1% |
| Monounsaturated fat | 0.528g | 0.002g | 1% |
| Fructose | 0.5g | 1% | |
| Net carbs | 18.5g | 17.41g | N/A |
| Carbs | 21.3g | 20.71g | 0% |
| Sugar | 0.87g | 6.48g | N/A |
| Vitamin B1 | 0.107mg | 0.107mg | 0% |
| Vitamin B2 | 0.11mg | 0.106mg | 0% |
| Tryptophan | 0.052mg | 0.04mg | 0% |
| Threonine | 0.131mg | 0.107mg | 0% |
| Isoleucine | 0.157mg | 0.07mg | 0% |
| Leucine | 0.261mg | 0.118mg | 0% |
| Lysine | 0.239mg | 0.084mg | 0% |
| Methionine | 0.096mg | 0.037mg | 0% |
| Phenylalanine | 0.185mg | 0.114mg | 0% |
| Valine | 0.185mg | 0.11mg | 0% |
| Histidine | 0.127mg | 0.039mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +118.9% |
| Contains more FatsFats | +1180% |
| Contains more OtherOther | +75.3% |
~equal in
Carbs
~20.71g
~equal in
Water
~75.78g
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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +1071.7% |
| Contains less Sat. FatSaturated fat | -77.5% |
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:
7.05 g
Sucrose:
2.28 g
Glucose:
0.57 g
Fructose:
0.5 g
Lactose:
0 g
Maltose:
3.12 g
Galactose:
0 g
| Contains more StarchStarch | +150.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
