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Plate
Potato, baked
Potato, baked3
VS
Quinoa, cooked Leader
Quinoa, cooked7

Quinoa, cooked leads 7–3 · 10 categories decided

Potato, baked: 100 g · Quinoa, cooked: 100 g.

The verdict

Quinoa, cooked comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Potato, baked for less saturated fat, more potassium and more vitamin C.

Pick Quinoa, cooked for more protein, more fiber, less sugar, less sodium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    93 kcal
    120 kcal
  • Proteinmore is better
    2.5 g
    4.4 gWIN
  • Carbohydrate
    21.15 g
    21.3 g
  • Fibermore is better
    2.2 g
    2.8 gWIN
  • Total sugarsless is better
    1.18 g
    0.87 gWIN
  • Total fat
    0.13 g
    1.92 g
  • Saturated fatless is better
    WIN0.03 g
    0.23 g
  • Sodiumless is better
    10 mg
    7 mgWIN
  • Potassiummore is better
    WIN535 mg
    172 mg
  • Calciummore is better
    15 mg
    17 mgWIN
  • Ironmore is better
    1.08 mg
    1.49 mgWIN
  • Magnesiummore is better
    28 mg
    64 mgWIN
  • Vitamin Cmore is better
    WIN9.6 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Potato, baked vs Quinoa, cooked · Foodatron