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Plate
Potato, baked
Potato, baked5
VS
Quinoa, cooked
Quinoa, cooked5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.69 g
    3.67 gWIN
  • Carbohydrate
    22.74 g
    17.75 g
  • Fibermore is better
    WIN2.37 g
    2.33 g
  • Total sugarsless is better
    1.27 g
    0.73 gWIN
  • Total fat
    0.14 g
    1.6 g
  • Saturated fatless is better
    WIN0.04 g
    0.19 g
  • Sodiumless is better
    10.75 mg
    5.83 mgWIN
  • Potassiummore is better
    WIN575.27 mg
    143.33 mg
  • Calciummore is better
    WIN16.13 mg
    14.17 mg
  • Ironmore is better
    1.16 mg
    1.24 mgWIN
  • Magnesiummore is better
    30.11 mg
    53.33 mgWIN
  • Vitamin Cmore is better
    WIN10.32 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