Calorie comparison
Quinoa vs Sweet Potato
Per 100 grams, sweet potato is the lighter choice by 34 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 | Quinoa | Sweet Potato |
|---|---|---|
| Calories | 120 | 86 |
| Protein | 4.4 g | 1.6 g |
| Carbs | 21 g | 20 g |
| Fat | 1.9 g | 0.1 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
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, quinoa or sweet potato?
Per 100 g, quinoa has 120 calories and sweet potato has 86. Sweet Potato is lower in calories.
Which has more protein, quinoa or sweet potato?
Quinoa has 4.4 g of protein per 100 g; sweet potato has 1.6 g. Quinoa wins on protein.
Is quinoa or sweet potato 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 sweet potato — but portion size matters more than which food you pick.
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