Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-23%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) has fewer calories (energy) (93 kcal vs 120 kcal, 27 kcal less).

Higher Protein

+76%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+1.9 g, +76%).

Higher Dietary Fiber

+27%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.60 g, +27%).

Higher Vitamin C

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0 mg in Quinoa (Cooked) (+12.8 mg).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 93 kcal in Potato (Flesh & Skin, Baked) (+27 kcal, +29%).

ProteinQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+1.9 g, +76%).

CarbohydratesSimilar

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Quinoa (Cooked)

21.3 g8% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of carbohydrates (21.2 g).

Dietary FiberQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 2.2 g in Potato (Flesh & Skin, Baked) (+0.60 g, +27%).

Total FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.13 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+1.8 g, +1377%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Quinoa (Cooked)

0.87 g2% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.87 g in Quinoa (Cooked) (+0.28 g, +32%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Quinoa (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (12.8 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.58 mg, +1160%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Quinoa (Cooked)

0 µg

Potato (Flesh & Skin, Baked) has higher vitamin k (2.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 28 µg in Potato (Flesh & Skin, Baked) (+14 µg, +50%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Quinoa (Cooked)

0.41 mg3% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.41 mg in Quinoa (Cooked) (+1.00 mg, +242%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Quinoa (Cooked)

0.23 mg5% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.23 mg in Quinoa (Cooked) (+0.36 mg, +156%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Quinoa (Cooked)

0.12 mg7% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.12 mg in Quinoa (Cooked) (+0.18 mg, +142%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.0 mg

Quinoa (Cooked)

7.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 7.0 mg in Quinoa (Cooked) (+3.0 mg, +43%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

Quinoa (Cooked)

172 mg4% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 172 mg in Quinoa (Cooked) (+363 mg, +211%).

CalciumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+2.0 mg, +13%).

IronQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+0.41 mg, +38%).

MagnesiumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+36.0 mg, +129%).

PhosphorusQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+82.0 mg, +117%).

ZincQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.73 mg, +203%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.03 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.20 g, +667%).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 161 kcal in Potato (Flesh & Skin, Baked) (+61 kcal, +38%).

ProteinQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 4.3 g in Potato (Flesh & Skin, Baked) (+3.8 g, +88%).

CarbohydratesQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 36.6 g in Potato (Flesh & Skin, Baked) (+2.8 g, +8%).

Dietary FiberQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 3.8 g in Potato (Flesh & Skin, Baked) (+1.4 g, +36%).

Total FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.22 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+3.3 g, +1479%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Quinoa (Cooked)

1.6 g3% DV

Potato (Flesh & Skin, Baked) provides 2.0 g vs 1.6 g in Quinoa (Cooked) (+0.38 g, +24%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Quinoa (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (22.1 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.09 mg in Potato (Flesh & Skin, Baked) (+1.1 mg, +1247%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Quinoa (Cooked)

0 µg

Potato (Flesh & Skin, Baked) has higher vitamin k (3.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 48 µg in Potato (Flesh & Skin, Baked) (+29 µg, +60%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Quinoa (Cooked)

0.20 mg16% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.18 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.08 mg in Potato (Flesh & Skin, Baked) (+0.12 mg, +145%).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Quinoa (Cooked)

0.76 mg5% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.76 mg in Quinoa (Cooked) (+1.7 mg, +220%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Quinoa (Cooked)

0.42 mg8% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.42 mg in Quinoa (Cooked) (+0.59 mg, +140%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Quinoa (Cooked)

0.23 mg13% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.23 mg in Quinoa (Cooked) (+0.29 mg, +127%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Quinoa (Cooked)

13.0 mg1% DV

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 13.0 mg in Quinoa (Cooked) (+4.4 mg, +34%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

Quinoa (Cooked)

318 mg7% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 318 mg in Quinoa (Cooked) (+607 mg, +191%).

CalciumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+5.5 mg, +21%).

IronQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 1.9 mg in Potato (Flesh & Skin, Baked) (+0.89 mg, +48%).

MagnesiumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 48.4 mg in Potato (Flesh & Skin, Baked) (+70.0 mg, +144%).

PhosphorusQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

121 mg10% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 121 mg in Potato (Flesh & Skin, Baked) (+160 mg, +132%).

ZincQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+1.4 mg, +224%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.05 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+0.37 g, +720%).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+0.95 g, +35%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Quinoa (Cooked)

17.7 g6% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 17.7 g in Quinoa (Cooked) (+5.2 g, +29%).

Dietary FiberSimilar

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Quinoa (Cooked)

2.3 g8% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of dietary fiber (2.4 g).

Total FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.14 g

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+1.5 g, +1035%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Quinoa (Cooked)

0.72 g1% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.72 g in Quinoa (Cooked) (+0.52 g, +72%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Quinoa (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (13.8 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.05 mg

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.05 mg in Potato (Flesh & Skin, Baked) (+0.47 mg, +868%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Quinoa (Cooked)

0 µg

Potato (Flesh & Skin, Baked) has higher vitamin k (2.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 30 µg in Potato (Flesh & Skin, Baked) (+4.6 µg, +15%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Quinoa (Cooked)

0.34 mg2% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.34 mg in Quinoa (Cooked) (+1.2 mg, +346%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Quinoa (Cooked)

0.19 mg4% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.19 mg in Quinoa (Cooked) (+0.44 mg, +233%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Quinoa (Cooked)

0.10 mg6% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.10 mg in Quinoa (Cooked) (+0.22 mg, +215%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.8 mg

Quinoa (Cooked)

5.8 mg

Potato (Flesh & Skin, Baked) provides 10.8 mg vs 5.8 mg in Quinoa (Cooked) (+5.0 mg, +86%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

Quinoa (Cooked)

143 mg3% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 143 mg in Quinoa (Cooked) (+435 mg, +305%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Potato (Flesh & Skin, Baked) provides 16.2 mg vs 14.1 mg in Quinoa (Cooked) (+2.1 mg, +15%).

IronQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+0.07 mg, +6%).

MagnesiumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+22.9 mg, +76%).

PhosphorusQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+50.6 mg, +67%).

ZincQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.52 mg, +133%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.03 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.03 g).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+2.9 g, +36%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Quinoa (Cooked)

53.3 g19% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 53.3 g in Quinoa (Cooked) (+15.1 g, +28%).

Dietary FiberSimilar

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Quinoa (Cooked)

7.0 g25% DV

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of dietary fiber (7.1 g).

Total FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+4.4 g, +1043%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Quinoa (Cooked)

2.2 g4% DV

Potato (Flesh & Skin, Baked) provides 3.7 g vs 2.2 g in Quinoa (Cooked) (+1.5 g, +71%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Quinoa (Cooked)

0 mg

Potato (Flesh & Skin, Baked) has higher vitamin c (41.3 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+1.4 mg, +875%).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Quinoa (Cooked)

0 µg

Potato (Flesh & Skin, Baked) has higher vitamin k (6.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 90 µg in Potato (Flesh & Skin, Baked) (+15 µg, +16%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Quinoa (Cooked)

0.27 mg22% DV

Potato (Flesh & Skin, Baked) provides 0.34 mg vs 0.27 mg in Quinoa (Cooked) (+0.07 mg, +28%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.16 mg in Potato (Flesh & Skin, Baked) (+0.12 mg, +77%).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Quinoa (Cooked)

1.0 mg6% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 1.0 mg in Quinoa (Cooked) (+3.5 mg, +342%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Quinoa (Cooked)

0.57 mg11% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.57 mg in Quinoa (Cooked) (+1.3 mg, +231%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Quinoa (Cooked)

0.31 mg18% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.31 mg in Quinoa (Cooked) (+0.66 mg, +213%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Quinoa (Cooked)

0 µg

Both Potato (Flesh & Skin, Baked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Quinoa (Cooked)

17.5 mg1% DV

Potato (Flesh & Skin, Baked) provides 32.3 mg vs 17.5 mg in Quinoa (Cooked) (+14.8 mg, +85%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Quinoa (Cooked)

430 mg9% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 430 mg in Quinoa (Cooked) (+1,298 mg, +302%).

CalciumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Quinoa (Cooked)

42.5 mg3% DV

Potato (Flesh & Skin, Baked) provides 48.5 mg vs 42.5 mg in Quinoa (Cooked) (+6.0 mg, +14%).

IronQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+0.24 mg, +7%).

MagnesiumQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+69.6 mg, +77%).

PhosphorusQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+154 mg, +68%).

ZincQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+1.6 mg, +134%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Potato (Flesh & Skin, Baked)

0.10 g

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+0.48 g, +493%).

Potato (Flesh & Skin, Baked) vs Quinoa (Cooked)

Potato (Flesh & Skin, Baked)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary