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
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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 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% |
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 | +∞% |
| 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 | +∞% |
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:
2.49 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
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
0.111 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% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
81%
Minerals Daily Need Coverage Score
38%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Sweet potato leaves is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Sweet potato leaves is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Sweet potato leaves is relatively richer in vitamins
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)