Quinoa vs. Sweet Potatoes
Nutrition comparison of Cooked Quinoa and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and sweet potatoes:
- Both sweet potatoes and quinoa are high in dietary fiber.
- Sweet potato has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more pantothenic acid, however, quinoa contains more folate.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and sweet potato has 28% less calories than quinoa - sweet potato has 86 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Sweet Potatoes | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 71% | 92% |
| Fat | 15% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and quinoa contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in quinoa comprise of 83% starch, 13% dietary fiber and 4% sugar.
dietary fiber
Both sweet potatoes and quinoa are high in dietary fiber. Sweet potato has a little more dietary fiber (7%) than quinoa by weight - sweet potato has 3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Sweet potatoes and quinoa contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 180% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both sweet potatoes and quinoa are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than quinoa - sweet potato has 2.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than quinoa - sweet potato has 709ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Sweet potatoes and quinoa contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Sweet potatoes and quinoa contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Sweet potato has more pantothenic acid, however, quinoa contains more folate. Both quinoa and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Quinoa | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.107 MG | 0.078 MG |
| Riboflavin | 0.11 MG | 0.061 MG |
| Niacin | 0.412 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.123 MG | 0.209 MG |
| Folate | 42 UG | 11 UG |
Minerals
calcium
Sweet potato has 76% more calcium than quinoa - sweet potato has 30mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 144% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 96% more potassium than quinoa - sweet potato has 337mg of potassium per 100 grams and quinoa has 172mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, sweet potato has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Quinoa | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 3 UG | 8509 UG |
| lutein + zeaxanthin | 53 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than sweet potato per 100 grams.
| Quinoa | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.001 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than sweet potato per 100 grams.
| Quinoa | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.974 G | 0.013 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Quinoa g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or quinoa contain more calories in 100 grams?Quinoa is high in calories and sweet potato has 30% less calories than quinoa - sweet potato has 86 calories in 100g and quinoa has 120 calories.
Does sweet potatoes or quinoa have more carbohydrates?
By weight, sweet potatoes and quinoa contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and quinoa has 21.3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in quinoa comprise of 80% starch, 10% dietary fiber and 0% sugar.
Does sweet potatoes or quinoa contain more potassium?
Sweet potato is a rich source of potassium and it has 100% more potassium than quinoa - sweet potato has 337mg of potassium in 100 grams and quinoa has 172mg of potassium.