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  6. Orange juice vs. Quinoa

Orange juice vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between orange juice and quinoa

  • Orange juice has more vitamin C; however, quinoa is higher in manganese, phosphorus, copper, iron, magnesium, fiber, zinc, vitamin B6, and vitamin B2.
  • Orange juice covers your daily need for vitamin C, 56% more than quinoa.

These are the specific foods used in this comparison Orange juice, raw and Quinoa, cooked.

Infographic

Orange juice vs Quinoa infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Quinoa
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +16.3%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +481.8%
Contains more CalciumCalcium +54.5%
Contains more IronIron +645%
Contains more CopperCopper +336.4%
Contains more ZincZinc +2080%
Contains more PhosphorusPhosphorus +794.1%
Contains more ManganeseManganese +4407.1%
Contains more SeleniumSelenium +2700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Quinoa
Quinoa
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +207.5%
Contains more FolateFolate +40%
Contains more CholineCholine +271%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Quinoa DV% diff.
Vitamin C 50mg 0mg 56%
Manganese 0.014mg 0.631mg 27%
Phosphorus 17mg 152mg 19%
Copper 0.044mg 0.192mg 16%
Iron 0.2mg 1.49mg 16%
Magnesium 11mg 64mg 13%
Fiber 0.2g 2.8g 10%
Zinc 0.05mg 1.09mg 9%
Protein 0.7g 4.4g 7%
Polyunsaturated fat 0.04g 1.078g 7%
Starch 17.63g 7%
Vitamin B6 0.04mg 0.123mg 6%
Vitamin B2 0.03mg 0.11mg 6%
Selenium 0.1µg 2.8µg 5%
Vitamin B5 0.19mg 4%
Vitamin E 0.04mg 0.63mg 4%
Carbs 10.4g 21.3g 4%
Calories 45kcal 120kcal 4%
Choline 6.2mg 23mg 3%
Folate 30µg 42µg 3%
Fats 0.2g 1.92g 3%
Saturated fat 0.024g 0.231g 1%
Monounsaturated fat 0.036g 0.528g 1%
Vitamin B1 0.09mg 0.107mg 1%
Vitamin A 10µg 0µg 1%
Potassium 200mg 172mg 1%
Calcium 11mg 17mg 1%
Net carbs 10.2g 18.5g N/A
Sugar 8.4g 0.87g N/A
Sodium 1mg 7mg 0%
Vitamin B3 0.4mg 0.412mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.002mg 0.052mg 0%
Threonine 0.008mg 0.131mg 0%
Isoleucine 0.008mg 0.157mg 0%
Leucine 0.013mg 0.261mg 0%
Lysine 0.009mg 0.239mg 0%
Methionine 0.003mg 0.096mg 0%
Phenylalanine 0.009mg 0.185mg 0%
Valine 0.011mg 0.185mg 0%
Histidine 0.003mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +23.3%
Contains more ProteinProtein +528.6%
Contains more FatsFats +860%
Contains more CarbsCarbs +104.8%
Contains more OtherOther +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -89.6%
Contains more Mono. FatMonounsaturated fat +1366.7%
Contains more Poly. FatPolyunsaturated fat +2595%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.