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

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 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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.67 g
    2.23 g
  • Carbohydrate
    17.75 g
    23.01 g
  • Fibermore is better
    2.33 g
    3.67 gWIN
  • Total sugarsless is better
    WIN0.73 g
    7.2 g
  • Total fat
    1.6 g
    0.17 g
  • Saturated fatless is better
    0.19 g
    0.06 gWIN
  • Sodiumless is better
    WIN5.83 mg
    40 mg
  • Potassiummore is better
    143.33 mg
    527.78 mgWIN
  • Calciummore is better
    14.17 mg
    42.22 mgWIN
  • Ironmore is better
    WIN1.24 mg
    0.77 mg
  • Magnesiummore is better
    WIN53.33 mg
    30 mg
  • Vitamin Cmore is better
    0 mg
    21.78 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