Side-by-Side Comparison

Mango vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Mango

60Calories

0.8Protein

1.6Fiber

36.4Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-50%

Mango

Mango has fewer calories (energy) (60 kcal vs 120 kcal, 60 kcal less).

Higher Protein

+437%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.82 g in Mango (+3.6 g, +437%).

Higher Dietary Fiber

+75%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 1.6 g in Mango (+1.2 g, +75%).

Higher Vitamin C

Mango

Mango provides 36.4 mg vs 0 mg in Quinoa (Cooked) (+36.4 mg).

Comparing per 100 g standard edible portion.

Nutrient

Mango100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Mango

60 kcal3% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 60 kcal in Mango (+60 kcal, +100%).

ProteinQuinoa (Cooked) higher

Mango

0.82 g2% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.82 g in Mango (+3.6 g, +437%).

CarbohydratesQuinoa (Cooked) higher

Mango

15.0 g5% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 15.0 g in Mango (+6.3 g, +42%).

Dietary FiberQuinoa (Cooked) higher

Mango

1.6 g6% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 1.6 g in Mango (+1.2 g, +75%).

Total FatQuinoa (Cooked) higher

Mango

0.38 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.38 g in Mango (+1.5 g, +405%).

Total SugarsMango higher

Mango

13.7 g27% DV

Quinoa (Cooked)

0.87 g2% DV

Mango provides 13.7 g vs 0.87 g in Quinoa (Cooked) (+12.8 g, +1470%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

36.4 mg40% DV

Quinoa (Cooked)

0 mg

Mango has higher vitamin c (36.4 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Mango

54 µg6% DV

Quinoa (Cooked)

1.0 µg

Mango provides 54 µg vs 1.0 µg in Quinoa (Cooked) (+53 µg, +5300%).

Vitamin DSimilar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

0.90 mg6% DV

Quinoa (Cooked)

0.63 mg4% DV

Mango provides 0.90 mg vs 0.63 mg in Quinoa (Cooked) (+0.27 mg, +43%).

Vitamin KMango higher

Mango

4.2 µg4% DV

Quinoa (Cooked)

0 µg

Mango has higher vitamin k (4.2 µg vs 0 µg).

Folate (DFE)Similar

Mango

43 µg11% DV

Quinoa (Cooked)

42 µg11% DV

Both Mango and Quinoa (Cooked) provide similar amounts of folate (dfe) (43 µg).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Mango

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Mango

0.04 mg3% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.04 mg).

Niacin (Vitamin B3)Mango higher

Mango

0.67 mg4% DV

Quinoa (Cooked)

0.41 mg3% DV

Mango provides 0.67 mg vs 0.41 mg in Quinoa (Cooked) (+0.26 mg, +62%).

Pantothenic Acid (B5)Similar

Mango

0.20 mg4% DV

Quinoa (Cooked)

0.23 mg5% DV

Both Mango and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.20 mg).

Vitamin B6Similar

Mango

0.12 mg7% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Mango

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Mango (+6.0 mg, +600%).

PotassiumSimilar

Mango

168 mg4% DV

Quinoa (Cooked)

172 mg4% DV

Both Mango and Quinoa (Cooked) provide similar amounts of potassium (168 mg).

CalciumQuinoa (Cooked) higher

Mango

11.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 11.0 mg in Mango (+6.0 mg, +55%).

IronQuinoa (Cooked) higher

Mango

0.16 mg1% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.16 mg in Mango (+1.3 mg, +831%).

MagnesiumQuinoa (Cooked) higher

Mango

10.0 mg2% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 10.0 mg in Mango (+54.0 mg, +540%).

PhosphorusQuinoa (Cooked) higher

Mango

14.0 mg1% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 14.0 mg in Mango (+138 mg, +986%).

ZincQuinoa (Cooked) higher

Mango

0.09 mg1% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.09 mg in Mango (+1.0 mg, +1111%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Mango

0.09 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.09 g in Mango (+0.14 g, +156%).

Nutrient

Mango336 g (1 whole fruit (336 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Mango

202 kcal10% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 202 kcal in Mango (+20 kcal, +10%).

ProteinQuinoa (Cooked) higher

Mango

2.8 g6% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 2.8 g in Mango (+5.4 g, +195%).

CarbohydratesMango higher

Mango

50.3 g18% DV

Quinoa (Cooked)

39.4 g14% DV

Mango provides 50.3 g vs 39.4 g in Quinoa (Cooked) (+10.9 g, +28%).

Dietary FiberMango higher

Mango

5.4 g19% DV

Quinoa (Cooked)

5.2 g19% DV

Mango provides 5.4 g vs 5.2 g in Quinoa (Cooked) (+0.20 g, +4%).

Total FatQuinoa (Cooked) higher

Mango

1.3 g2% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 1.3 g in Mango (+2.3 g, +178%).

Total SugarsMango higher

Mango

45.9 g92% DV

Quinoa (Cooked)

1.6 g3% DV

Mango provides 45.9 g vs 1.6 g in Quinoa (Cooked) (+44.3 g, +2752%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

122 mg136% DV

Quinoa (Cooked)

0 mg

Mango has higher vitamin c (122 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Mango

181 µg20% DV

Quinoa (Cooked)

1.9 µg

Mango provides 181 µg vs 1.9 µg in Quinoa (Cooked) (+180 µg, +9708%).

Vitamin DSimilar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

3.0 mg20% DV

Quinoa (Cooked)

1.2 mg8% DV

Mango provides 3.0 mg vs 1.2 mg in Quinoa (Cooked) (+1.9 mg, +159%).

Vitamin KMango higher

Mango

14 µg12% DV

Quinoa (Cooked)

0 µg

Mango has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

144 µg36% DV

Quinoa (Cooked)

78 µg19% DV

Mango provides 144 µg vs 78 µg in Quinoa (Cooked) (+67 µg, +86%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Mango

0.09 mg8% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Mango

0.13 mg10% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.13 mg in Mango (+0.08 mg, +59%).

Niacin (Vitamin B3)Mango higher

Mango

2.2 mg14% DV

Quinoa (Cooked)

0.76 mg5% DV

Mango provides 2.2 mg vs 0.76 mg in Quinoa (Cooked) (+1.5 mg, +195%).

Pantothenic Acid (B5)Mango higher

Mango

0.66 mg13% DV

Quinoa (Cooked)

0.42 mg8% DV

Mango provides 0.66 mg vs 0.42 mg in Quinoa (Cooked) (+0.24 mg, +57%).

Vitamin B6Mango higher

Mango

0.40 mg24% DV

Quinoa (Cooked)

0.23 mg13% DV

Mango provides 0.40 mg vs 0.23 mg in Quinoa (Cooked) (+0.17 mg, +76%).

Vitamin B12Similar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Mango

3.4 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 3.4 mg in Mango (+9.6 mg, +285%).

PotassiumMango higher

Mango

564 mg12% DV

Quinoa (Cooked)

318 mg7% DV

Mango provides 564 mg vs 318 mg in Quinoa (Cooked) (+246 mg, +77%).

CalciumMango higher

Mango

37.0 mg3% DV

Quinoa (Cooked)

31.5 mg2% DV

Mango provides 37.0 mg vs 31.5 mg in Quinoa (Cooked) (+5.5 mg, +18%).

IronQuinoa (Cooked) higher

Mango

0.54 mg3% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.54 mg in Mango (+2.2 mg, +413%).

MagnesiumQuinoa (Cooked) higher

Mango

33.6 mg8% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 33.6 mg in Mango (+84.8 mg, +252%).

PhosphorusQuinoa (Cooked) higher

Mango

47.0 mg4% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 47.0 mg in Mango (+234 mg, +498%).

ZincQuinoa (Cooked) higher

Mango

0.30 mg3% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.30 mg in Mango (+1.7 mg, +567%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Mango

0.30 g2% DV

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.30 g in Mango (+0.12 g, +41%).

Nutrient

MangoAmount per 100 kcal (167 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Mango and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Mango

1.4 g3% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 1.4 g in Mango (+2.3 g, +167%).

CarbohydratesMango higher

Mango

25.0 g9% DV

Quinoa (Cooked)

17.7 g6% DV

Mango provides 25.0 g vs 17.7 g in Quinoa (Cooked) (+7.3 g, +42%).

Dietary FiberMango higher

Mango

2.7 g10% DV

Quinoa (Cooked)

2.3 g8% DV

Mango provides 2.7 g vs 2.3 g in Quinoa (Cooked) (+0.35 g, +15%).

Total FatQuinoa (Cooked) higher

Mango

0.63 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.63 g in Mango (+0.96 g, +151%).

Total SugarsMango higher

Mango

22.8 g46% DV

Quinoa (Cooked)

0.72 g1% DV

Mango provides 22.8 g vs 0.72 g in Quinoa (Cooked) (+22.1 g, +3059%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

60.8 mg68% DV

Quinoa (Cooked)

0 mg

Mango has higher vitamin c (60.8 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Mango

90 µg10% DV

Quinoa (Cooked)

0.8 µg

Mango provides 90 µg vs 0.8 µg in Quinoa (Cooked) (+89 µg, +10765%).

Vitamin DSimilar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

1.5 mg10% DV

Quinoa (Cooked)

0.52 mg3% DV

Mango provides 1.5 mg vs 0.52 mg in Quinoa (Cooked) (+0.98 mg, +187%).

Vitamin KMango higher

Mango

7.0 µg6% DV

Quinoa (Cooked)

0 µg

Mango has higher vitamin k (7.0 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

72 µg18% DV

Quinoa (Cooked)

35 µg9% DV

Mango provides 72 µg vs 35 µg in Quinoa (Cooked) (+37 µg, +106%).

Thiamin (Vitamin B1)Similar

Mango

0.05 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Mango and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.06 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Mango and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Mango higher

Mango

1.1 mg7% DV

Quinoa (Cooked)

0.34 mg2% DV

Mango provides 1.1 mg vs 0.34 mg in Quinoa (Cooked) (+0.78 mg, +227%).

Pantothenic Acid (B5)Mango higher

Mango

0.33 mg7% DV

Quinoa (Cooked)

0.19 mg4% DV

Mango provides 0.33 mg vs 0.19 mg in Quinoa (Cooked) (+0.14 mg, +74%).

Vitamin B6Mango higher

Mango

0.20 mg12% DV

Quinoa (Cooked)

0.10 mg6% DV

Mango provides slightly more vitamin b6 (0.20 mg vs 0.10 mg).

Vitamin B12Similar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Mango

1.7 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.7 mg in Mango (+4.1 mg, +248%).

PotassiumMango higher

Mango

281 mg6% DV

Quinoa (Cooked)

143 mg3% DV

Mango provides 281 mg vs 143 mg in Quinoa (Cooked) (+138 mg, +97%).

CalciumMango higher

Mango

18.4 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Mango provides 18.4 mg vs 14.1 mg in Quinoa (Cooked) (+4.3 mg, +30%).

IronQuinoa (Cooked) higher

Mango

0.27 mg1% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.27 mg in Mango (+0.97 mg, +363%).

MagnesiumQuinoa (Cooked) higher

Mango

16.7 mg4% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 16.7 mg in Mango (+36.4 mg, +218%).

PhosphorusQuinoa (Cooked) higher

Mango

23.4 mg2% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 23.4 mg in Mango (+103 mg, +440%).

ZincQuinoa (Cooked) higher

Mango

0.15 mg1% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.15 mg in Mango (+0.75 mg, +502%).

Lipids1 nutrients

Saturated FatSimilar

Mango

0.15 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Both Mango and Quinoa (Cooked) provide similar amounts of saturated fat (0.15 g).

Nutrient

MangoNormalized to 300 kcal (500 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Mango and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Mango

4.1 g8% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 4.1 g in Mango (+6.9 g, +168%).

CarbohydratesMango higher

Mango

74.9 g27% DV

Quinoa (Cooked)

53.3 g19% DV

Mango provides 74.9 g vs 53.3 g in Quinoa (Cooked) (+21.7 g, +41%).

Dietary FiberMango higher

Mango

8.0 g29% DV

Quinoa (Cooked)

7.0 g25% DV

Mango provides 8.0 g vs 7.0 g in Quinoa (Cooked) (+1.0 g, +14%).

Total FatQuinoa (Cooked) higher

Mango

1.9 g2% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 1.9 g in Mango (+2.9 g, +153%).

Total SugarsMango higher

Mango

68.3 g137% DV

Quinoa (Cooked)

2.2 g4% DV

Mango provides 68.3 g vs 2.2 g in Quinoa (Cooked) (+66.1 g, +3040%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

182 mg202% DV

Quinoa (Cooked)

0 mg

Mango has higher vitamin c (182 mg vs 0 mg).

Vitamin A (RAE)Mango higher

Mango

270 µg30% DV

Quinoa (Cooked)

2.5 µg

Mango provides 270 µg vs 2.5 µg in Quinoa (Cooked) (+268 µg, +10700%).

Vitamin DSimilar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

4.5 mg30% DV

Quinoa (Cooked)

1.6 mg11% DV

Mango provides 4.5 mg vs 1.6 mg in Quinoa (Cooked) (+2.9 mg, +186%).

Vitamin KMango higher

Mango

21 µg18% DV

Quinoa (Cooked)

0 µg

Mango has higher vitamin k (21 µg vs 0 µg).

Folate (DFE)Mango higher

Mango

215 µg54% DV

Quinoa (Cooked)

105 µg26% DV

Mango provides 215 µg vs 105 µg in Quinoa (Cooked) (+110 µg, +105%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Mango

0.14 mg12% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.14 mg in Mango (+0.13 mg, +91%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Mango

0.19 mg15% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.19 mg in Mango (+0.09 mg, +45%).

Niacin (Vitamin B3)Mango higher

Mango

3.3 mg21% DV

Quinoa (Cooked)

1.0 mg6% DV

Mango provides 3.3 mg vs 1.0 mg in Quinoa (Cooked) (+2.3 mg, +225%).

Pantothenic Acid (B5)Mango higher

Mango

0.99 mg20% DV

Quinoa (Cooked)

0.57 mg11% DV

Mango provides 0.99 mg vs 0.57 mg in Quinoa (Cooked) (+0.42 mg, +73%).

Vitamin B6Mango higher

Mango

0.60 mg35% DV

Quinoa (Cooked)

0.31 mg18% DV

Mango provides 0.60 mg vs 0.31 mg in Quinoa (Cooked) (+0.29 mg, +93%).

Vitamin B12Similar

Mango

0 µg

Quinoa (Cooked)

0 µg

Both Mango and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Mango

5.0 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 5.0 mg in Mango (+12.5 mg, +250%).

PotassiumMango higher

Mango

840 mg18% DV

Quinoa (Cooked)

430 mg9% DV

Mango provides 840 mg vs 430 mg in Quinoa (Cooked) (+410 mg, +95%).

CalciumMango higher

Mango

55.0 mg4% DV

Quinoa (Cooked)

42.5 mg3% DV

Mango provides 55.0 mg vs 42.5 mg in Quinoa (Cooked) (+12.5 mg, +29%).

IronQuinoa (Cooked) higher

Mango

0.80 mg4% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 0.80 mg in Mango (+2.9 mg, +366%).

MagnesiumQuinoa (Cooked) higher

Mango

50.0 mg12% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 50.0 mg in Mango (+110 mg, +220%).

PhosphorusQuinoa (Cooked) higher

Mango

70.0 mg6% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 70.0 mg in Mango (+310 mg, +443%).

ZincQuinoa (Cooked) higher

Mango

0.45 mg4% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.45 mg in Mango (+2.3 mg, +506%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Mango

0.45 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.45 g in Mango (+0.13 g, +28%).

Mango vs Quinoa (Cooked)

Mango

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary