Quinoa vs. Mango — In-Depth Nutrition Comparison
Compare
Summary of differences between quinoa and mango
- Quinoa has more manganese, phosphorus, iron, magnesium, zinc, copper, vitamin B1, and vitamin B2; however, mango is higher in vitamin C and vitamin A.
- Mango covers your daily need for vitamin C, 40% more than quinoa.
- Quinoa has 12 times more zinc than mango. While quinoa has 1.09mg of zinc, mango has only 0.09mg.
These are the specific foods used in this comparison Quinoa, cooked and Mangos, raw.
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.
| Contains more MagnesiumMagnesium | +540% |
| Contains more CalciumCalcium | +54.5% |
| Contains more IronIron | +831.3% |
| Contains more CopperCopper | +73% |
| Contains more ZincZinc | +1111.1% |
| Contains more PhosphorusPhosphorus | +985.7% |
| Contains more ManganeseManganese | +901.6% |
| Contains more SeleniumSelenium | +366.7% |
| Contains less SodiumSodium | -85.7% |
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 B1Vitamin B1 | +282.1% |
| Contains more Vitamin B2Vitamin B2 | +189.5% |
| Contains more CholineCholine | +202.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +62.4% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 36.4mg | 40% |
| Manganese | 0.631mg | 0.063mg | 25% |
| Phosphorus | 152mg | 14mg | 20% |
| Iron | 1.49mg | 0.16mg | 17% |
| Magnesium | 64mg | 10mg | 13% |
| Zinc | 1.09mg | 0.09mg | 9% |
| Copper | 0.192mg | 0.111mg | 9% |
| Protein | 4.4g | 0.82g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.107mg | 0.028mg | 7% |
| Polyunsaturated fat | 1.078g | 0.071g | 7% |
| Vitamin B2 | 0.11mg | 0.038mg | 6% |
| Fructose | 4.68g | 6% | |
| Vitamin A | 0µg | 54µg | 6% |
| Fiber | 2.8g | 1.6g | 5% |
| Vitamin B5 | 0.197mg | 4% | |
| Vitamin K | 0µg | 4.2µg | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Choline | 23mg | 7.6mg | 3% |
| Calories | 120kcal | 60kcal | 3% |
| Vitamin E | 0.63mg | 0.9mg | 2% |
| Carbs | 21.3g | 14.98g | 2% |
| Fats | 1.92g | 0.38g | 2% |
| Vitamin B3 | 0.412mg | 0.669mg | 2% |
| Monounsaturated fat | 0.528g | 0.14g | 1% |
| Saturated fat | 0.231g | 0.092g | 1% |
| Calcium | 17mg | 11mg | 1% |
| Net carbs | 18.5g | 13.38g | N/A |
| Potassium | 172mg | 168mg | 0% |
| Sugar | 0.87g | 13.66g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin B6 | 0.123mg | 0.119mg | 0% |
| Folate | 42µg | 43µg | 0% |
| Tryptophan | 0.052mg | 0.013mg | 0% |
| Threonine | 0.131mg | 0.031mg | 0% |
| Isoleucine | 0.157mg | 0.029mg | 0% |
| Leucine | 0.261mg | 0.05mg | 0% |
| Lysine | 0.239mg | 0.066mg | 0% |
| Methionine | 0.096mg | 0.008mg | 0% |
| Phenylalanine | 0.185mg | 0.027mg | 0% |
| Valine | 0.185mg | 0.042mg | 0% |
| Histidine | 0.127mg | 0.019mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +436.6% |
| Contains more FatsFats | +405.3% |
| Contains more CarbsCarbs | +42.2% |
| Contains more OtherOther | +113.9% |
| Contains more WaterWater | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +277.1% |
| Contains more Poly. FatPolyunsaturated fat | +1418.3% |
| Contains less Sat. FatSaturated fat | -60.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
