Quinoa vs. Orange — In-Depth Nutrition Comparison
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What are the differences between quinoa and oranges?
- Quinoa is higher in manganese, phosphorus, iron, copper, magnesium, zinc, and vitamin B2, yet oranges are higher in vitamin C.
- Oranges' daily need coverage for vitamin C is 59% more.
- Quinoa has 25 times more manganese than oranges. While quinoa has 0.631mg of manganese, oranges have only 0.025mg.
We used Quinoa, cooked and Oranges, raw, all commercial varieties types in this article.
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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 | +540% |
| Contains more IronIron | +1390% |
| Contains more CopperCopper | +326.7% |
| Contains more ZincZinc | +1457.1% |
| Contains more PhosphorusPhosphorus | +985.7% |
| Contains more ManganeseManganese | +2424% |
| Contains more SeleniumSelenium | +460% |
| Contains more CalciumCalcium | +135.3% |
| Contains less SodiumSodium | -100% |
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 | +250% |
| Contains more Vitamin B1Vitamin B1 | +23% |
| Contains more Vitamin B2Vitamin B2 | +175% |
| Contains more Vitamin B3Vitamin B3 | +46.1% |
| Contains more Vitamin B6Vitamin B6 | +105% |
| Contains more FolateFolate | +40% |
| Contains more CholineCholine | +173.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 53.2mg | 59% |
| Manganese | 0.631mg | 0.025mg | 26% |
| Phosphorus | 152mg | 14mg | 20% |
| Iron | 1.49mg | 0.1mg | 17% |
| Copper | 0.192mg | 0.045mg | 16% |
| Magnesium | 64mg | 10mg | 13% |
| Zinc | 1.09mg | 0.07mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.025g | 7% |
| Protein | 4.4g | 0.94g | 7% |
| Vitamin B6 | 0.123mg | 0.06mg | 5% |
| Vitamin B5 | 0.25mg | 5% | |
| Vitamin B2 | 0.11mg | 0.04mg | 5% |
| Calories | 120kcal | 47kcal | 4% |
| Selenium | 2.8µg | 0.5µg | 4% |
| Carbs | 21.3g | 11.75g | 3% |
| Fats | 1.92g | 0.12g | 3% |
| Vitamin E | 0.63mg | 0.18mg | 3% |
| Choline | 23mg | 8.4mg | 3% |
| Folate | 42µg | 30µg | 3% |
| Fiber | 2.8g | 2.4g | 2% |
| Vitamin B1 | 0.107mg | 0.087mg | 2% |
| Calcium | 17mg | 40mg | 2% |
| Monounsaturated fat | 0.528g | 0.023g | 1% |
| Saturated fat | 0.231g | 0.015g | 1% |
| Vitamin B3 | 0.412mg | 0.282mg | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Net carbs | 18.5g | 9.35g | N/A |
| Potassium | 172mg | 181mg | 0% |
| Sugar | 0.87g | 9.35g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.052mg | 0.009mg | 0% |
| Threonine | 0.131mg | 0.015mg | 0% |
| Isoleucine | 0.157mg | 0.025mg | 0% |
| Leucine | 0.261mg | 0.023mg | 0% |
| Lysine | 0.239mg | 0.047mg | 0% |
| Methionine | 0.096mg | 0.02mg | 0% |
| Phenylalanine | 0.185mg | 0.031mg | 0% |
| Valine | 0.185mg | 0.04mg | 0% |
| Histidine | 0.127mg | 0.018mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +368.1% |
| Contains more FatsFats | +1500% |
| Contains more CarbsCarbs | +81.3% |
| Contains more OtherOther | +75% |
| Contains more WaterWater | +21.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2195.7% |
| Contains more Poly. FatPolyunsaturated fat | +4212% |
| Contains less Sat. FatSaturated fat | -93.5% |
