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Plate
Quinoa, cooked
Quinoa, cooked5
VS
Sweet potato, baked
Sweet potato, baked5

Dead heat · 10 categories decided

Quinoa, cooked: 100 g · Sweet potato, baked: 100 g.

The verdict

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

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    120 kcal
    90 kcal
  • Proteinmore is better
    WIN4.4 g
    2.01 g
  • Carbohydrate
    21.3 g
    20.71 g
  • Fibermore is better
    2.8 g
    3.3 gWIN
  • Total sugarsless is better
    WIN0.87 g
    6.48 g
  • Total fat
    1.92 g
    0.15 g
  • Saturated fatless is better
    0.23 g
    0.05 gWIN
  • Sodiumless is better
    WIN7 mg
    36 mg
  • Potassiummore is better
    172 mg
    475 mgWIN
  • Calciummore is better
    17 mg
    38 mgWIN
  • Ironmore is better
    WIN1.49 mg
    0.69 mg
  • Magnesiummore is better
    WIN64 mg
    27 mg
  • Vitamin Cmore is better
    0 mg
    19.6 mgWIN
  • 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.

Quinoa, cooked vs Sweet potato, baked · Foodatron