Sweet potato vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between sweet potato and quinoa
- Sweet potato is richer in vitamin A and vitamin B6, yet quinoa is richer in manganese, phosphorus, iron, magnesium, folate, and zinc.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Sweet potato contains 2 times more potassium than quinoa. Sweet potato contains 337mg of potassium, while quinoa contains 172mg.
- Quinoa has a lower glycemic index than sweet potato.
Food types used in this article are Sweet potato, raw, unprepared and Quinoa, cooked.
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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 CalciumCalcium | +76.5% |
| Contains more PotassiumPotassium | +95.9% |
| Contains more MagnesiumMagnesium | +156% |
| Contains more IronIron | +144.3% |
| Contains more CopperCopper | +27.2% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +223.4% |
| Contains less SodiumSodium | -87.3% |
| Contains more ManganeseManganese | +144.6% |
| Contains more SeleniumSelenium | +366.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +35.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +69.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +142.3% |
| Contains more Vitamin B1Vitamin B1 | +37.2% |
| Contains more Vitamin B2Vitamin B2 | +80.3% |
| Contains more FolateFolate | +281.8% |
| Contains more CholineCholine | +87% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 709µg | 0µg | 79% |
| Manganese | 0.258mg | 0.631mg | 16% |
| Vitamin B5 | 0.8mg | 16% | |
| Phosphorus | 47mg | 152mg | 15% |
| Iron | 0.61mg | 1.49mg | 11% |
| Magnesium | 25mg | 64mg | 9% |
| Folate | 11µg | 42µg | 8% |
| Vitamin B6 | 0.209mg | 0.123mg | 7% |
| Polyunsaturated fat | 0.014g | 1.078g | 7% |
| Zinc | 0.3mg | 1.09mg | 7% |
| Protein | 1.57g | 4.4g | 6% |
| Potassium | 337mg | 172mg | 5% |
| Copper | 0.151mg | 0.192mg | 5% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Vitamin B2 | 0.061mg | 0.11mg | 4% |
| Vitamin C | 2.4mg | 0mg | 3% |
| Fats | 0.05g | 1.92g | 3% |
| Calories | 86kcal | 120kcal | 2% |
| Choline | 12.3mg | 23mg | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Vitamin B1 | 0.078mg | 0.107mg | 2% |
| Vitamin E | 0.26mg | 0.63mg | 2% |
| Starch | 12.65g | 17.63g | 2% |
| Sodium | 55mg | 7mg | 2% |
| Fructose | 0.7g | 1% | |
| Vitamin B3 | 0.557mg | 0.412mg | 1% |
| Fiber | 3g | 2.8g | 1% |
| Calcium | 30mg | 17mg | 1% |
| Saturated fat | 0.018g | 0.231g | 1% |
| Monounsaturated fat | 0.001g | 0.528g | 1% |
| Carbs | 20.12g | 21.3g | 0% |
| Net carbs | 17.12g | 18.5g | N/A |
| Sugar | 4.18g | 0.87g | N/A |
| Tryptophan | 0.031mg | 0.052mg | 0% |
| Threonine | 0.083mg | 0.131mg | 0% |
| Isoleucine | 0.055mg | 0.157mg | 0% |
| Leucine | 0.092mg | 0.261mg | 0% |
| Lysine | 0.066mg | 0.239mg | 0% |
| Methionine | 0.029mg | 0.096mg | 0% |
| Phenylalanine | 0.089mg | 0.185mg | 0% |
| Valine | 0.086mg | 0.185mg | 0% |
| Histidine | 0.031mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more OtherOther | +27.3% |
| Contains more ProteinProtein | +180.3% |
| Contains more FatsFats | +3740% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +52700% |
| Contains more Poly. FatPolyunsaturated fat | +7600% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +39.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g