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Comparing Nutrients in 100 grams Raw QuinoaVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs


Raw Quinoa
15%
15%
70%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Raw QuinoavsBaked White Potatoes
12.7%
Energy
3.17%
368 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
6.26%
Fat
0.15%
6.07 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
25%
Protein
3.75%
14 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
49%
Carbohydrate
16%
64 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
2.1%
NA gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
18%
Fiber
5.53%
7 gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.2%
Saturated Fat
0.13%
0.71 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
16%
Omega 3
1.25%
0.26 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
17.5%
Omega 6
0.29%
2.98 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.35%
Water
2.03%
13 gvs75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Raw QuinoavsBaked White Potatoes
0.11%
Vitamin A
0.11%
1 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
30%
Thiamine
4.17%
0.36 mgvs0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
24.6%
Vitamin B2
3.08%
0.32 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
9.5%
Vitamin B3
9.56%
1.52 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
37.7%
Vitamin B6
16%
0.49 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
NA
Vitamin C
14%
NA mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
16%
Vitamin E
0.27%
2.44 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
2.25%
0 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
46%
Folate
9.5%
184 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Raw QuinoavsBaked White Potatoes
4.7%
Calcium
1%
47 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
65.6%
Copper
14%
0.59 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
8%
4.57 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
47%
Magnesium
6.43%
197 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
88%
Manganese
8.26%
2.03 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
65%
Phosphorus
10.7%
457 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
16.6%
Potassium
16%
563 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
15%
Selenium
0.91%
8.5 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.33%
Sodium
0.47%
5 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
28%
Zinc
3.2%
3.1 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Quinoa vs Baked White Potatoes:
Raw Quinoa has 7.2 times more Thiamine, 8 times more Vitamin B2, 2.3 times more Vitamin B6, 61 times more Vitamin E and 4.8 times more Folate than Baked Whole White Potatoes. Both Raw Quinoa and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 g.Both Raw Quinoa as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Raw Quinoa vs Baked White Potatoes:
Raw Quinoa has 4.7 times more Calcium, 4.5 times more Copper, 7.1 times more Iron, 7.3 times more Magnesium, 10.7 times more Manganese, 6.1 times more Phosphorus, 17 times more Selenium and 8.9 times more Zinc than Baked Whole White Potatoes. Both Raw Quinoa and Baked Whole White Potatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Quinoa has 4 times more Energy, 40.5 times more Fat, 6.7 times more Protein, 3 times more Carbohydrate, 3.3 times more Fiber, 17.8 times more Saturated Fat, 13 times more Omega 3 and 59.6 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.8 times more Water than Raw Quinoa.




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