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Quinoa vs. Mangosteen — In-Depth Nutrition Comparison

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The main differences between quinoa and mangosteen

  • Quinoa is richer than mangosteen in manganese, phosphorus, iron, copper, magnesium, vitamin B6, and zinc.
  • Daily need coverage for manganese for quinoa is 23% higher.
  • Quinoa contains 19 times more phosphorus than mangosteen. Quinoa contains 152mg of phosphorus, while mangosteen contains 8mg.

Food types used in this article are Quinoa, cooked and Mangosteen, canned, syrup pack.

Infographic

Quinoa vs Mangosteen 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.
Quinoa
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
Contains more MagnesiumMagnesium +392.3%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +258.3%
Contains more IronIron +396.7%
Contains more CopperCopper +178.3%
Contains more ZincZinc +419%
Contains more PhosphorusPhosphorus +1800%
Contains more ManganeseManganese +518.6%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~7mg

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.
Quinoa
7
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%
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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +98.1%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more Vitamin B6Vitamin B6 +583.3%
Contains more FolateFolate +35.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
Contains more ProteinProtein +973.2%
Contains more FatsFats +231%
Contains more CarbsCarbs +18.9%
Contains more OtherOther +381.3%
Contains more WaterWater +13%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Mangosteen
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Quinoa Mangosteen DV% diff.
Manganese 0.631mg 0.102mg 23%
Phosphorus 152mg 8mg 21%
Iron 1.49mg 0.3mg 15%
Copper 0.192mg 0.069mg 14%
Magnesium 64mg 13mg 12%
Protein 4.4g 0.41g 8%
Vitamin B6 0.123mg 0.018mg 8%
Zinc 1.09mg 0.21mg 8%
Polyunsaturated fat 1.078g 7%
Starch 17.63g 7%
Selenium 2.8µg 5%
Fiber 2.8g 1.8g 4%
Vitamin B2 0.11mg 0.054mg 4%
Potassium 172mg 48mg 4%
Choline 23mg 4%
Vitamin B1 0.107mg 0.054mg 4%
Vitamin E 0.63mg 4%
Folate 42µg 31µg 3%
Vitamin C 0mg 2.9mg 3%
Calories 120kcal 73kcal 2%
Fats 1.92g 0.58g 2%
Vitamin B3 0.412mg 0.286mg 1%
Vitamin B5 0.032mg 1%
Calcium 17mg 12mg 1%
Carbs 21.3g 17.91g 1%
Saturated fat 0.231g 1%
Monounsaturated fat 0.528g 1%
Net carbs 18.5g 16.11g N/A
Sugar 0.87g N/A
Sodium 7mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Mangosteen
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
5%
Mangosteen
Minerals Daily Need Coverage Score
38%
Quinoa
7%
Mangosteen

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 5)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 0.231g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.