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  6. Quinoa vs. Sweet potato leaves

Quinoa vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Important differences between quinoa and sweet potato leaves

  • Quinoa has more phosphorus and iron; however, sweet potato leaves have more vitamin K, vitamin A, vitamin B2, vitamin C, fiber, potassium, calcium, and vitamin B6.
  • Sweet potato leaves' daily need coverage for vitamin K is 252% more.
  • Quinoa has 2 times more phosphorus than sweet potato leaves. Quinoa has 152mg of phosphorus, while sweet potato leaves have 81mg.

The food varieties used in the comparison are Quinoa, cooked and Sweet potato leaves, raw.

Infographic

Quinoa vs Sweet potato leaves 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
6
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +53.6%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +87.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +195.3%
Contains less SodiumSodium -14.3%
~equal in Magnesium ~70mg

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
3
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 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Sweet potato leaves DV% diff.
Vitamin K 0µg 302.2µg 252%
Manganese 0.631mg 27%
Vitamin A 0µg 189µg 21%
Copper 0.192mg 21%
Vitamin B2 0.11mg 0.345mg 18%
Vitamin C 0mg 11mg 12%
Folate 42µg 11%
Phosphorus 152mg 81mg 10%
Potassium 172mg 508mg 10%
Fiber 2.8g 5.3g 10%
Zinc 1.09mg 10%
Iron 1.49mg 0.97mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.228g 6%
Calcium 17mg 78mg 6%
Vitamin B6 0.123mg 0.19mg 5%
Vitamin B5 0.225mg 5%
Choline 23mg 4%
Vitamin B3 0.412mg 1.13mg 4%
Calories 120kcal 42kcal 4%
Vitamin B1 0.107mg 0.156mg 4%
Protein 4.4g 2.49g 4%
Carbs 21.3g 8.82g 4%
Vitamin E 0.63mg 4%
Selenium 2.8µg 0.9µg 3%
Fats 1.92g 0.51g 2%
Magnesium 64mg 70mg 1%
Saturated fat 0.231g 0.111g 1%
Monounsaturated fat 0.528g 0.02g 1%
Net carbs 18.5g 3.52g N/A
Sugar 0.87g N/A
Sodium 7mg 6mg 0%
Tryptophan 0.052mg 0.035mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0.228mg 0%
Methionine 0.096mg 0.086mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more ProteinProtein +76.7%
Contains more FatsFats +276.5%
Contains more CarbsCarbs +141.5%
Contains more WaterWater +21.2%
Contains more OtherOther +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +2540%
Contains more Poly. FatPolyunsaturated fat +372.8%
Contains less Sat. FatSaturated fat -51.9%

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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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.