Side-by-Side Comparison

Quinoa (Cooked) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-25%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 120 kcal, 30 kcal less).

Higher Protein

+119%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+2.4 g, +119%).

Higher Dietary Fiber

+18%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.8 g in Quinoa (Cooked) (+0.50 g, +18%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Quinoa (Cooked) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Quinoa (Cooked) provides 120 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+30 kcal, +33%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Quinoa (Cooked) provides 4.4 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+2.4 g, +119%).

CarbohydratesSimilar

Quinoa (Cooked)

21.3 g8% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of carbohydrates (21.3 g).

Dietary FiberSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 2.8 g in Quinoa (Cooked) (+0.50 g, +18%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Sweet Potato (Baked/Cooked)

0.15 g

Quinoa (Cooked) provides 1.9 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+1.8 g, +1180%).

Total SugarsSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.87 g in Quinoa (Cooked) (+5.6 g, +645%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

1.0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) provides 961 µg vs 1.0 µg in Quinoa (Cooked) (+960 µg, +96000%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.63 mg in Quinoa (Cooked) (+0.08 mg, +13%).

Vitamin KSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.3 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Quinoa (Cooked) provides 42 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+36 µg, +600%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.11 mg9% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.11 mg8% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.41 mg3% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.41 mg in Quinoa (Cooked) (+1.1 mg, +261%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.23 mg in Quinoa (Cooked) (+0.66 mg, +288%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.12 mg7% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.12 mg in Quinoa (Cooked) (+0.16 mg, +133%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

7.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 7.0 mg in Quinoa (Cooked) (+29.0 mg, +414%).

PotassiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 172 mg in Quinoa (Cooked) (+303 mg, +176%).

CalciumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

17.0 mg1% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 17.0 mg in Quinoa (Cooked) (+21.0 mg, +124%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Quinoa (Cooked) provides 1.5 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+0.80 mg, +116%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Quinoa (Cooked) provides 64.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+37.0 mg, +137%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Quinoa (Cooked) provides 152 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+98.0 mg, +181%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Quinoa (Cooked) provides 1.1 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.77 mg, +241%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Sweet Potato (Baked/Cooked)

0.05 g

Quinoa (Cooked) provides 0.23 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+0.18 g, +360%).

Nutrient

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

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Quinoa (Cooked) provides 222 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+119 kcal, +116%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Quinoa (Cooked) provides 8.1 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+5.8 g, +255%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Quinoa (Cooked) provides 39.4 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+15.8 g, +67%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Quinoa (Cooked) provides 5.2 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+1.4 g, +38%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Sweet Potato (Baked/Cooked)

0.17 g

Quinoa (Cooked) provides 3.6 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+3.4 g, +1977%).

Total SugarsSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 1.6 g in Quinoa (Cooked) (+5.8 g, +359%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

1.9 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) provides 1,096 µg vs 1.9 µg in Quinoa (Cooked) (+1,094 µg, +59118%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Quinoa (Cooked) provides 1.2 mg vs 0.81 mg in Sweet Potato (Baked/Cooked) (+0.36 mg, +44%).

Vitamin KSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Quinoa (Cooked) provides 78 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+71 µg, +1036%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.12 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Quinoa (Cooked) provides 0.20 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.08 mg, +68%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.76 mg in Quinoa (Cooked) (+0.93 mg, +122%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.42 mg in Quinoa (Cooked) (+0.59 mg, +139%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.23 mg in Quinoa (Cooked) (+0.10 mg, +43%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 13.0 mg in Quinoa (Cooked) (+28.1 mg, +217%).

PotassiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 318 mg in Quinoa (Cooked) (+223 mg, +70%).

CalciumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Sweet Potato (Baked/Cooked) provides 43.3 mg vs 31.5 mg in Quinoa (Cooked) (+11.9 mg, +38%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Quinoa (Cooked) provides 2.8 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+2.0 mg, +250%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Quinoa (Cooked) provides 118 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+87.6 mg, +285%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Quinoa (Cooked) provides 281 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+220 mg, +357%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Quinoa (Cooked) provides 2.0 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+1.7 mg, +453%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Sweet Potato (Baked/Cooked)

0.06 g

Quinoa (Cooked) provides 0.43 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.37 g, +646%).

Nutrient

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

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 3.7 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+1.4 g, +64%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 17.7 g in Quinoa (Cooked) (+5.3 g, +30%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 2.3 g in Quinoa (Cooked) (+1.3 g, +58%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

Sweet Potato (Baked/Cooked)

0.17 g

Quinoa (Cooked) provides 1.6 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+1.4 g, +857%).

Total SugarsSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.72 g1% DV

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.72 g in Quinoa (Cooked) (+6.5 g, +896%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.8 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) provides 1,067 µg vs 0.8 µg in Quinoa (Cooked) (+1,066 µg, +128419%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.52 mg in Quinoa (Cooked) (+0.27 mg, +51%).

Vitamin KSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (2.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Quinoa (Cooked) provides 35 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+28 µg, +423%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.34 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.34 mg in Quinoa (Cooked) (+1.3 mg, +383%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.19 mg4% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.19 mg in Quinoa (Cooked) (+0.79 mg, +419%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.10 mg6% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.10 mg in Quinoa (Cooked) (+0.22 mg, +211%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

5.8 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 5.8 mg in Quinoa (Cooked) (+34.2 mg, +588%).

PotassiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

143 mg3% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 143 mg in Quinoa (Cooked) (+384 mg, +269%).

CalciumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

14.1 mg1% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 14.1 mg in Quinoa (Cooked) (+28.1 mg, +199%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Quinoa (Cooked) provides 1.2 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.47 mg, +61%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Quinoa (Cooked) provides 53.1 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+23.1 mg, +77%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Quinoa (Cooked) provides 126 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+66.2 mg, +110%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Quinoa (Cooked) provides 0.90 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.55 mg, +155%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.19 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.06 g).

Nutrient

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

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Quinoa (Cooked) provides 11.0 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+4.3 g, +64%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 53.3 g in Quinoa (Cooked) (+15.7 g, +30%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 7.0 g in Quinoa (Cooked) (+4.0 g, +57%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Quinoa (Cooked) provides 4.8 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+4.3 g, +861%).

Total SugarsSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

2.2 g4% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 2.2 g in Quinoa (Cooked) (+19.4 g, +892%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

2.5 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) provides 3,200 µg vs 2.5 µg in Quinoa (Cooked) (+3,198 µg, +127905%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 1.6 mg in Quinoa (Cooked) (+0.79 mg, +50%).

Vitamin KSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) has higher vitamin k (7.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Quinoa (Cooked) provides 105 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+85 µg, +426%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.27 mg22% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.27 mg in Quinoa (Cooked) (+0.09 mg, +33%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.28 mg in Quinoa (Cooked) (+0.08 mg, +28%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

1.0 mg6% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.0 mg in Quinoa (Cooked) (+3.9 mg, +381%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.57 mg11% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.57 mg in Quinoa (Cooked) (+2.4 mg, +416%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

0.31 mg18% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.31 mg in Quinoa (Cooked) (+0.64 mg, +210%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Quinoa (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 17.5 mg in Quinoa (Cooked) (+102 mg, +585%).

PotassiumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

430 mg9% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 430 mg in Quinoa (Cooked) (+1,152 mg, +268%).

CalciumSweet Potato (Baked/Cooked) higher

Quinoa (Cooked)

42.5 mg3% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 42.5 mg in Quinoa (Cooked) (+84.0 mg, +198%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Quinoa (Cooked) provides 3.7 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+1.4 mg, +62%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Quinoa (Cooked) provides 160 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+70.1 mg, +78%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Quinoa (Cooked) provides 380 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+200 mg, +111%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 2.7 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+1.7 mg, +156%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Quinoa (Cooked) provides 0.58 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.41 g, +245%).

Quinoa (Cooked) vs Sweet Potato (Baked/Cooked)

Quinoa (Cooked)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary