Sweet Potato vs Quinoa: Nutrition, Calories & Protein Compared



Sweet potato - calories, kcal, weight, nutrition
Sweet potato - calories, kcal, weight, nutrition

Sweet potato vs Quinoa
Nutrition Facts

Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Sweet Potato vs Quinoa 100g Compare


per 100gSweet potatoQuinoa
Calories86 368
Carbohydrates20.12 g64.16 g
Fat0.05 g6.07 g
Dietary fiber3 g7 g
Protein1.57 g14.12 g
Calcium30 mg47 mg
Iron0.61 mg4.57 mg
Magnessium25 mg197 mg
Potassium337 mg563 mg
Sodium55 mg5 mg
Vitaminium A14187 µg14 µg
Vitaminium B1 (Thiamine)0.078 mg0.36 mg
Vitaminium B2 (riboflavin)0.061 mg0.318 mg
Vitaminium B3 (Niacin)0.557 mg1.52 mg
Vitaminium B9 (Folic acid)0.011 mg184 mg
Vitaminium E0.26 mg2.44 mg
Beta karoten8509 mg8 mg

Exploring the Nutritional Marvels of Sweet Potato and Quinoa

When it comes to choosing superfoods that pack a nutritional punch, sweet potato and quinoa are often at the top of the list. Both are celebrated for their health benefits and versatility in the kitchen. But beyond their nutritional profiles, what makes these foods so special? Let's delve into the fascinating world of sweet potato and quinoa, exploring not just their health benefits but also the unique qualities that make them stand out in the culinary world.

A Closer Look at Sweet Potato

Sweet potatoes, with their rich, orange flesh and sweet, earthy flavor, are more than just a staple food in many cultures around the world. They are a vibrant source of vitamins, particularly vitamin A. In fact, just one serving of sweet potato offers a staggering amount of vitamin A, essential for eye health, immune function, and skin integrity. But that's not all. Sweet potatoes are also low in calories and high in fiber, making them an excellent choice for those looking to manage their weight or improve digestive health.

The Quinoa Quotient

Quinoa, often mistaken as a grain but actually a seed, hails from the Andes and has been dubbed a "supergrain" due to its impressive nutritional content. It's a complete protein, containing all nine essential amino acids, which is a rare find in plant-based foods. Quinoa is also rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. This makes it a powerful food for boosting heart health, reducing diabetes risk, and improving metabolic health.

Nutritional Face-Off

When comparing sweet potato and quinoa side by side, it's clear that both offer unique nutritional benefits. Sweet potatoes are lower in calories and carbs but high in vitamin A and beta-carotene, making them excellent for eye health and immunity. Quinoa, on the other hand, is a protein powerhouse, with a higher content of fiber, magnesium, iron, and B vitamins, making it ideal for muscle building, energy production, and overall health.

Both sweet potato and quinoa contain no cholesterol and are gluten-free, making them great options for those with specific dietary needs. Quinoa, with its low sodium and high potassium content, is particularly beneficial for heart health, while sweet potato's low glycemic index makes it suitable for blood sugar management.

Culinary Delights

Beyond their nutritional benefits, sweet potato and quinoa are incredibly versatile in the kitchen. Sweet potatoes can be baked, mashed, roasted, or used in soups, stews, and even desserts. Quinoa can serve as a base for salads, a side dish, or even a breakfast cereal alternative. Their mild flavors make them excellent canvases for a variety of seasonings, making it easy to incorporate them into your daily diet.

Conclusion

In the end, both sweet potato and quinoa offer unique benefits and can be valuable additions to a balanced diet. Whether you're drawn to the sweet, comforting taste of sweet potato or the nutty, earthy flavor of quinoa, incorporating these superfoods into your meals can boost your nutritional intake and contribute to a healthier lifestyle. So why choose between them? Enjoy the best of both worlds and reap the myriad of health benefits they offer.

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS.
  • 7% PROTEIN
  • 1% FAT

Quinoa 100g

368kcal

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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