Which is healthier, Mashed Potato or Quinoa?

Quinoa wins in 6 out of 10 nutritional categories. Mashed Potato has 113 calories and 2g protein per 100g, while Quinoa has 120 calories and 4.4g protein.

How many calories are in Mashed Potato vs Quinoa?

Mashed Potato contains 113 calories per 100g, while Quinoa contains 120 calories per 100g.

Which has more protein, Mashed Potato or Quinoa?

Quinoa has more protein with 4.4g per 100g compared to 2g.

Mashed Potato vs Quinoa

Nutrition Comparison per 100g

Mashed Potato 4

6 Quinoa

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Mashed Potato	Quinoa	Better
Calories	113kcal	120kcal	Mashed Potato
Protein	2g	4.4g	Quinoa
Total Fat	4.2g	1.9g	Quinoa
Carbohydrates	16.8g	21.3g	Quinoa
Fiber	1.4g	2.8g	Quinoa
Sugar	1.3g	0.9g	Quinoa
Vitamin C	6.5mg	0mg	Mashed Potato
Calcium	22mg	17mg	Mashed Potato
Iron	0.3mg	1.5mg	Quinoa
Potassium	284mg	172mg	Mashed Potato

Macronutrient Breakdown

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

Quinoa

Protein: 4.4g Fat: 1.9g Carbs: 21.3g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.