Quinoa vs. Mandarin orange — In-Depth Nutrition Comparison
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A recap on differences between quinoa and mandarin oranges
- Quinoa is higher in manganese, phosphorus, iron, copper, magnesium, zinc, folate, and vitamin B2, yet mandarin oranges are higher in vitamin C and vitamin A.
- Mandarin oranges cover your daily vitamin C needs 30% more than quinoa.
- Quinoa contains 16 times more manganese than mandarin oranges. While quinoa contains 0.631mg of manganese, mandarin oranges contain only 0.039mg.
Food varieties used in this article are Quinoa, cooked and Tangerines, (mandarin oranges), raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more IronIron | +893.3% |
| Contains more CopperCopper | +357.1% |
| Contains more ZincZinc | +1457.1% |
| Contains more PhosphorusPhosphorus | +660% |
| Contains more ManganeseManganese | +1517.9% |
| Contains more SeleniumSelenium | +2700% |
| Contains more CalciumCalcium | +117.6% |
| Contains less SodiumSodium | -71.4% |
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.
| Contains more Vitamin EVitamin E | +215% |
| Contains more Vitamin B1Vitamin B1 | +84.5% |
| Contains more Vitamin B2Vitamin B2 | +205.6% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
| Contains more FolateFolate | +162.5% |
| Contains more CholineCholine | +125.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 26.7mg | 30% |
| Manganese | 0.631mg | 0.039mg | 26% |
| Phosphorus | 152mg | 20mg | 19% |
| Iron | 1.49mg | 0.15mg | 17% |
| Copper | 0.192mg | 0.042mg | 17% |
| Magnesium | 64mg | 12mg | 12% |
| Zinc | 1.09mg | 0.07mg | 9% |
| Protein | 4.4g | 0.81g | 7% |
| Polyunsaturated fat | 1.078g | 0.065g | 7% |
| Folate | 42µg | 16µg | 7% |
| Starch | 17.63g | 0g | 7% |
| Vitamin B2 | 0.11mg | 0.036mg | 6% |
| Selenium | 2.8µg | 0.1µg | 5% |
| Fiber | 2.8g | 1.8g | 4% |
| Vitamin B5 | 0.216mg | 4% | |
| Vitamin A | 0µg | 34µg | 4% |
| Vitamin B1 | 0.107mg | 0.058mg | 4% |
| Vitamin B6 | 0.123mg | 0.078mg | 3% |
| Fructose | 2.4g | 3% | |
| Calories | 120kcal | 53kcal | 3% |
| Carbs | 21.3g | 13.34g | 3% |
| Vitamin E | 0.63mg | 0.2mg | 3% |
| Fats | 1.92g | 0.31g | 2% |
| Calcium | 17mg | 37mg | 2% |
| Choline | 23mg | 10.2mg | 2% |
| Saturated fat | 0.231g | 0.039g | 1% |
| Monounsaturated fat | 0.528g | 0.06g | 1% |
| Net carbs | 18.5g | 11.54g | N/A |
| Potassium | 172mg | 166mg | 0% |
| Sugar | 0.87g | 10.58g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B3 | 0.412mg | 0.376mg | 0% |
| Tryptophan | 0.052mg | 0.002mg | 0% |
| Threonine | 0.131mg | 0.016mg | 0% |
| Isoleucine | 0.157mg | 0.017mg | 0% |
| Leucine | 0.261mg | 0.028mg | 0% |
| Lysine | 0.239mg | 0.032mg | 0% |
| Methionine | 0.096mg | 0.002mg | 0% |
| Phenylalanine | 0.185mg | 0.018mg | 0% |
| Valine | 0.185mg | 0.021mg | 0% |
| Histidine | 0.127mg | 0.011mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more ProteinProtein | +443.2% |
| Contains more FatsFats | +519.4% |
| Contains more CarbsCarbs | +59.7% |
| Contains more OtherOther | +108.1% |
| Contains more WaterWater | +18.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains more Mono. FatMonounsaturated fat | +780% |
| Contains more Poly. FatPolyunsaturated fat | +1558.5% |
| Contains less Sat. FatSaturated fat | -83.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
6.05 g
Glucose:
2.13 g
Fructose:
2.4 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
