Quinoa (Cooked) vs Sweet Potato (Baked)
Side-by-side nutrition comparison per 100g. All data from USDA FoodData Central.
Per 100g
Quinoa (Cooked)
120
calories
Per 100g
Sweet Potato (Baked)
90
calories
Nutrient Comparison
Full Nutrition Table
| Nutrient | Quinoa (Cooked) | Sweet Potato (Baked) | Difference |
|---|---|---|---|
| Calories | 120cal | 90cal | 25% |
| Protein | 4.4g | 2g | 55% |
| Total Fat | 1.9g | 0.1g | 95% |
| Saturated Fat | 0.2g | 0g | 100% |
| Total Carbs | 21.3g | 20.7g | 3% |
| Fiber | 2.8g | 3.3g | 15% |
| Sugar | 0.9g | 6.5g | 86% |
| Sodium | 7mg | 36mg | 81% |
| Cholesterol | 0mg | 0mg | = |
| Potassium | 172mg | 475mg | 64% |
| Calcium | 17mg | 38mg | 55% |
| Iron | 1.5mg | 0.7mg | 53% |
Winner per row is highlighted. "Winner" means lower value for calories/fat/sugar/sodium/cholesterol, higher value for protein/fiber/potassium/calcium/iron.
Which Is Better For...
Fewer calories
Sweet Potato (Baked) has 90 cal vs 120 cal (25% fewer)
More protein
Quinoa (Cooked) has 4.4g vs 2g protein
Fewer carbs
Sweet Potato (Baked) has 20.7g vs 21.3g carbs
More fiber
Sweet Potato (Baked) has 3.3g vs 2.8g fiber
Less fat
Sweet Potato (Baked) has 0.1g vs 1.9g total fat
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Nutritional data sourced from USDA FoodData Central. Comparison based on per 100g. Values are approximate and may vary based on preparation method, brand, and serving size.