Calorie comparison
Potato vs Quinoa
Per 100 grams, potato is the lighter choice by 43 calories, while quinoa delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Potato | Quinoa |
|---|---|---|
| Calories | 77 | 120 |
| Protein | 2 g | 4.4 g |
| Carbs | 17 g | 21 g |
| Fat | 0.1 g | 1.9 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
Frequently asked
Which has more calories, potato or quinoa?
Per 100 g, potato has 77 calories and quinoa has 120. Potato is lower in calories.
Which has more protein, potato or quinoa?
Potato has 2 g of protein per 100 g; quinoa has 4.4 g. Quinoa wins on protein.
Is potato or quinoa better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward potato — but portion size matters more than which food you pick.
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