Side-by-Side Comparison

Quinoa (Cooked) vs Tangerines (Mandarins & Tangelos)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Fresh peeled mandarin tangerine with separated juicy citrus segments

fruits

Tangerines (Mandarins & Tangelos)

53Calories

0.8Protein

1.8Fiber

26.7Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-56%

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) has fewer calories (energy) (53 kcal vs 120 kcal, 67 kcal less).

Higher Protein

+443%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+3.6 g, +443%).

Higher Dietary Fiber

+56%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+1.00 g, +56%).

Higher Vitamin C

Tangerines (Mandarins & Tangelos)

Tangerines (Mandarins & Tangelos) provides 26.7 mg vs 0 mg in Quinoa (Cooked) (+26.7 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Tangerines (Mandarins & Tangelos)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Tangerines (Mandarins & Tangelos)

53 kcal3% DV

Quinoa (Cooked) provides 120 kcal vs 53 kcal in Tangerines (Mandarins & Tangelos) (+67 kcal, +126%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Tangerines (Mandarins & Tangelos)

0.81 g2% DV

Quinoa (Cooked) provides 4.4 g vs 0.81 g in Tangerines (Mandarins & Tangelos) (+3.6 g, +443%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Tangerines (Mandarins & Tangelos)

13.3 g5% DV

Quinoa (Cooked) provides 21.3 g vs 13.3 g in Tangerines (Mandarins & Tangelos) (+8.0 g, +60%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Tangerines (Mandarins & Tangelos)

1.8 g6% DV

Quinoa (Cooked) provides 2.8 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+1.00 g, +56%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Tangerines (Mandarins & Tangelos)

0.31 g

Quinoa (Cooked) provides 1.9 g vs 0.31 g in Tangerines (Mandarins & Tangelos) (+1.6 g, +519%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.87 g2% DV

Tangerines (Mandarins & Tangelos)

10.6 g21% DV

Tangerines (Mandarins & Tangelos) provides 10.6 g vs 0.87 g in Quinoa (Cooked) (+9.7 g, +1116%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0 mg

Tangerines (Mandarins & Tangelos)

26.7 mg30% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (26.7 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

1.0 µg

Tangerines (Mandarins & Tangelos)

34 µg4% DV

Tangerines (Mandarins & Tangelos) provides 34 µg vs 1.0 µg in Quinoa (Cooked) (+33 µg, +3300%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Tangerines (Mandarins & Tangelos)

0.20 mg1% DV

Quinoa (Cooked) provides 0.63 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+0.43 mg, +215%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Tangerines (Mandarins & Tangelos)

16 µg4% DV

Quinoa (Cooked) provides 42 µg vs 16 µg in Tangerines (Mandarins & Tangelos) (+26 µg, +163%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.11 mg9% DV

Tangerines (Mandarins & Tangelos)

0.06 mg5% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

Tangerines (Mandarins & Tangelos)

0.04 mg3% DV

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

Niacin (Vitamin B3)Similar

Quinoa (Cooked)

0.41 mg3% DV

Tangerines (Mandarins & Tangelos)

0.38 mg2% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of niacin (vitamin b3) (0.41 mg).

Pantothenic Acid (B5)Similar

Quinoa (Cooked)

0.23 mg5% DV

Tangerines (Mandarins & Tangelos)

0.22 mg4% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of pantothenic acid (b5) (0.23 mg).

Vitamin B6Similar

Quinoa (Cooked)

0.12 mg7% DV

Tangerines (Mandarins & Tangelos)

0.08 mg5% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

Tangerines (Mandarins & Tangelos)

2.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Tangerines (Mandarins & Tangelos) (+5.0 mg, +250%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Tangerines (Mandarins & Tangelos)

166 mg4% DV

Quinoa (Cooked) provides 172 mg vs 166 mg in Tangerines (Mandarins & Tangelos) (+6.0 mg, +4%).

CalciumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

17.0 mg1% DV

Tangerines (Mandarins & Tangelos)

37.0 mg3% DV

Tangerines (Mandarins & Tangelos) provides 37.0 mg vs 17.0 mg in Quinoa (Cooked) (+20.0 mg, +118%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Tangerines (Mandarins & Tangelos)

0.15 mg1% DV

Quinoa (Cooked) provides 1.5 mg vs 0.15 mg in Tangerines (Mandarins & Tangelos) (+1.3 mg, +893%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Tangerines (Mandarins & Tangelos)

12.0 mg3% DV

Quinoa (Cooked) provides 64.0 mg vs 12.0 mg in Tangerines (Mandarins & Tangelos) (+52.0 mg, +433%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Tangerines (Mandarins & Tangelos)

20.0 mg2% DV

Quinoa (Cooked) provides 152 mg vs 20.0 mg in Tangerines (Mandarins & Tangelos) (+132 mg, +660%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Tangerines (Mandarins & Tangelos)

0.07 mg1% DV

Quinoa (Cooked) provides 1.1 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+1.0 mg, +1457%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Tangerines (Mandarins & Tangelos)

0.04 g

Quinoa (Cooked) provides 0.23 g vs 0.04 g in Tangerines (Mandarins & Tangelos) (+0.19 g, +490%).

Nutrient

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

Tangerines (Mandarins & Tangelos)88 g (1 medium tangerine (88 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Tangerines (Mandarins & Tangelos)

47 kcal2% DV

Quinoa (Cooked) provides 222 kcal vs 47 kcal in Tangerines (Mandarins & Tangelos) (+175 kcal, +376%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Tangerines (Mandarins & Tangelos)

0.71 g1% DV

Quinoa (Cooked) provides 8.1 g vs 0.71 g in Tangerines (Mandarins & Tangelos) (+7.4 g, +1042%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Tangerines (Mandarins & Tangelos)

11.7 g4% DV

Quinoa (Cooked) provides 39.4 g vs 11.7 g in Tangerines (Mandarins & Tangelos) (+27.7 g, +236%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Tangerines (Mandarins & Tangelos)

1.6 g6% DV

Quinoa (Cooked) provides 5.2 g vs 1.6 g in Tangerines (Mandarins & Tangelos) (+3.6 g, +227%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Tangerines (Mandarins & Tangelos)

0.27 g

Quinoa (Cooked) provides 3.6 g vs 0.27 g in Tangerines (Mandarins & Tangelos) (+3.3 g, +1202%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

1.6 g3% DV

Tangerines (Mandarins & Tangelos)

9.3 g19% DV

Tangerines (Mandarins & Tangelos) provides 9.3 g vs 1.6 g in Quinoa (Cooked) (+7.7 g, +478%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0 mg

Tangerines (Mandarins & Tangelos)

23.5 mg26% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (23.5 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

1.9 µg

Tangerines (Mandarins & Tangelos)

30 µg3% DV

Tangerines (Mandarins & Tangelos) provides 30 µg vs 1.9 µg in Quinoa (Cooked) (+28 µg, +1517%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Tangerines (Mandarins & Tangelos)

0.18 mg1% DV

Quinoa (Cooked) provides 1.2 mg vs 0.18 mg in Tangerines (Mandarins & Tangelos) (+0.99 mg, +562%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Tangerines (Mandarins & Tangelos)

14 µg4% DV

Quinoa (Cooked) provides 78 µg vs 14 µg in Tangerines (Mandarins & Tangelos) (+64 µg, +452%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tangerines (Mandarins & Tangelos)

0.05 mg4% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Tangerines (Mandarins & Tangelos)

0.03 mg2% DV

Quinoa (Cooked) provides 0.20 mg vs 0.03 mg in Tangerines (Mandarins & Tangelos) (+0.17 mg, +542%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Tangerines (Mandarins & Tangelos)

0.33 mg2% DV

Quinoa (Cooked) provides 0.76 mg vs 0.33 mg in Tangerines (Mandarins & Tangelos) (+0.43 mg, +130%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Tangerines (Mandarins & Tangelos)

0.19 mg4% DV

Quinoa (Cooked) provides 0.42 mg vs 0.19 mg in Tangerines (Mandarins & Tangelos) (+0.23 mg, +122%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Tangerines (Mandarins & Tangelos)

0.07 mg4% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Tangerines (Mandarins & Tangelos) (+0.16 mg, +232%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Tangerines (Mandarins & Tangelos)

1.8 mg

Quinoa (Cooked) provides 13.0 mg vs 1.8 mg in Tangerines (Mandarins & Tangelos) (+11.2 mg, +636%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Tangerines (Mandarins & Tangelos)

146 mg3% DV

Quinoa (Cooked) provides 318 mg vs 146 mg in Tangerines (Mandarins & Tangelos) (+172 mg, +118%).

CalciumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

31.5 mg2% DV

Tangerines (Mandarins & Tangelos)

32.6 mg3% DV

Tangerines (Mandarins & Tangelos) provides 32.6 mg vs 31.5 mg in Quinoa (Cooked) (+1.1 mg, +4%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Quinoa (Cooked) provides 2.8 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+2.6 mg, +1988%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Tangerines (Mandarins & Tangelos)

10.6 mg3% DV

Quinoa (Cooked) provides 118 mg vs 10.6 mg in Tangerines (Mandarins & Tangelos) (+108 mg, +1021%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Tangerines (Mandarins & Tangelos)

17.6 mg1% DV

Quinoa (Cooked) provides 281 mg vs 17.6 mg in Tangerines (Mandarins & Tangelos) (+264 mg, +1498%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Tangerines (Mandarins & Tangelos)

0.06 mg1% DV

Quinoa (Cooked) provides 2.0 mg vs 0.06 mg in Tangerines (Mandarins & Tangelos) (+2.0 mg, +3174%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Tangerines (Mandarins & Tangelos)

0.03 g

Quinoa (Cooked) provides 0.43 g vs 0.03 g in Tangerines (Mandarins & Tangelos) (+0.39 g, +1140%).

Nutrient

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

Tangerines (Mandarins & Tangelos)Amount per 100 kcal (189 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Tangerines (Mandarins & Tangelos)

100 kcal5% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Tangerines (Mandarins & Tangelos)

1.5 g3% DV

Quinoa (Cooked) provides 3.7 g vs 1.5 g in Tangerines (Mandarins & Tangelos) (+2.1 g, +139%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

17.7 g6% DV

Tangerines (Mandarins & Tangelos)

25.2 g9% DV

Tangerines (Mandarins & Tangelos) provides 25.2 g vs 17.7 g in Quinoa (Cooked) (+7.5 g, +43%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

2.3 g8% DV

Tangerines (Mandarins & Tangelos)

3.4 g12% DV

Tangerines (Mandarins & Tangelos) provides 3.4 g vs 2.3 g in Quinoa (Cooked) (+1.1 g, +46%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

Tangerines (Mandarins & Tangelos)

0.59 g1% DV

Quinoa (Cooked) provides 1.6 g vs 0.59 g in Tangerines (Mandarins & Tangelos) (+1.0 g, +172%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.72 g1% DV

Tangerines (Mandarins & Tangelos)

20.0 g40% DV

Tangerines (Mandarins & Tangelos) provides 20.0 g vs 0.72 g in Quinoa (Cooked) (+19.3 g, +2669%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0 mg

Tangerines (Mandarins & Tangelos)

50.5 mg56% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (50.5 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.8 µg

Tangerines (Mandarins & Tangelos)

64 µg7% DV

Tangerines (Mandarins & Tangelos) provides 64 µg vs 0.8 µg in Quinoa (Cooked) (+63 µg, +7642%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Tangerines (Mandarins & Tangelos)

0.38 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.38 mg in Tangerines (Mandarins & Tangelos) (+0.14 mg, +38%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Tangerines (Mandarins & Tangelos)

30 µg8% DV

Quinoa (Cooked) provides 35 µg vs 30 µg in Tangerines (Mandarins & Tangelos) (+4.6 µg, +15%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Tangerines (Mandarins & Tangelos)

0.11 mg9% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Tangerines (Mandarins & Tangelos)

0.07 mg5% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.34 mg2% DV

Tangerines (Mandarins & Tangelos)

0.71 mg4% DV

Tangerines (Mandarins & Tangelos) provides 0.71 mg vs 0.34 mg in Quinoa (Cooked) (+0.37 mg, +108%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.19 mg4% DV

Tangerines (Mandarins & Tangelos)

0.41 mg8% DV

Tangerines (Mandarins & Tangelos) provides 0.41 mg vs 0.19 mg in Quinoa (Cooked) (+0.22 mg, +116%).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Tangerines (Mandarins & Tangelos)

0.15 mg9% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

Tangerines (Mandarins & Tangelos)

3.8 mg

Quinoa (Cooked) provides 5.8 mg vs 3.8 mg in Tangerines (Mandarins & Tangelos) (+2.0 mg, +54%).

PotassiumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

143 mg3% DV

Tangerines (Mandarins & Tangelos)

314 mg7% DV

Tangerines (Mandarins & Tangelos) provides 314 mg vs 143 mg in Quinoa (Cooked) (+171 mg, +120%).

CalciumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

14.1 mg1% DV

Tangerines (Mandarins & Tangelos)

69.9 mg5% DV

Tangerines (Mandarins & Tangelos) provides 69.9 mg vs 14.1 mg in Quinoa (Cooked) (+55.8 mg, +396%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Tangerines (Mandarins & Tangelos)

0.28 mg2% DV

Quinoa (Cooked) provides 1.2 mg vs 0.28 mg in Tangerines (Mandarins & Tangelos) (+0.95 mg, +336%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Tangerines (Mandarins & Tangelos)

22.7 mg5% DV

Quinoa (Cooked) provides 53.1 mg vs 22.7 mg in Tangerines (Mandarins & Tangelos) (+30.4 mg, +134%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Tangerines (Mandarins & Tangelos)

37.8 mg3% DV

Quinoa (Cooked) provides 126 mg vs 37.8 mg in Tangerines (Mandarins & Tangelos) (+88.4 mg, +234%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Tangerines (Mandarins & Tangelos)

0.13 mg1% DV

Quinoa (Cooked) provides 0.90 mg vs 0.13 mg in Tangerines (Mandarins & Tangelos) (+0.77 mg, +584%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.19 g1% DV

Tangerines (Mandarins & Tangelos)

0.07 g

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.07 g).

Nutrient

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

Tangerines (Mandarins & Tangelos)Normalized to 300 kcal (566 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Tangerines (Mandarins & Tangelos)

300 kcal15% DV

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Tangerines (Mandarins & Tangelos)

4.6 g9% DV

Quinoa (Cooked) provides 11.0 g vs 4.6 g in Tangerines (Mandarins & Tangelos) (+6.4 g, +140%).

CarbohydratesTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

53.3 g19% DV

Tangerines (Mandarins & Tangelos)

75.5 g27% DV

Tangerines (Mandarins & Tangelos) provides 75.5 g vs 53.3 g in Quinoa (Cooked) (+22.3 g, +42%).

Dietary FiberTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

7.0 g25% DV

Tangerines (Mandarins & Tangelos)

10.2 g36% DV

Tangerines (Mandarins & Tangelos) provides 10.2 g vs 7.0 g in Quinoa (Cooked) (+3.2 g, +46%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

Tangerines (Mandarins & Tangelos)

1.8 g2% DV

Quinoa (Cooked) provides 4.8 g vs 1.8 g in Tangerines (Mandarins & Tangelos) (+3.0 g, +174%).

Total SugarsTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

2.2 g4% DV

Tangerines (Mandarins & Tangelos)

59.9 g120% DV

Tangerines (Mandarins & Tangelos) provides 59.9 g vs 2.2 g in Quinoa (Cooked) (+57.7 g, +2653%).

Vitamins12 nutrients

Vitamin CTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0 mg

Tangerines (Mandarins & Tangelos)

151 mg168% DV

Tangerines (Mandarins & Tangelos) has higher vitamin c (151 mg vs 0 mg).

Vitamin A (RAE)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

2.5 µg

Tangerines (Mandarins & Tangelos)

192 µg21% DV

Tangerines (Mandarins & Tangelos) provides 192 µg vs 2.5 µg in Quinoa (Cooked) (+190 µg, +7598%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Tangerines (Mandarins & Tangelos)

1.1 mg8% DV

Quinoa (Cooked) provides 1.6 mg vs 1.1 mg in Tangerines (Mandarins & Tangelos) (+0.44 mg, +39%).

Vitamin KSimilar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Tangerines (Mandarins & Tangelos)

91 µg23% DV

Quinoa (Cooked) provides 105 µg vs 91 µg in Tangerines (Mandarins & Tangelos) (+14 µg, +16%).

Thiamin (Vitamin B1)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.27 mg22% DV

Tangerines (Mandarins & Tangelos)

0.33 mg27% DV

Tangerines (Mandarins & Tangelos) provides 0.33 mg vs 0.27 mg in Quinoa (Cooked) (+0.06 mg, +23%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Tangerines (Mandarins & Tangelos)

0.20 mg16% DV

Quinoa (Cooked) provides 0.28 mg vs 0.20 mg in Tangerines (Mandarins & Tangelos) (+0.07 mg, +35%).

Niacin (Vitamin B3)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

1.0 mg6% DV

Tangerines (Mandarins & Tangelos)

2.1 mg13% DV

Tangerines (Mandarins & Tangelos) provides 2.1 mg vs 1.0 mg in Quinoa (Cooked) (+1.1 mg, +107%).

Pantothenic Acid (B5)Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.57 mg11% DV

Tangerines (Mandarins & Tangelos)

1.2 mg24% DV

Tangerines (Mandarins & Tangelos) provides 1.2 mg vs 0.57 mg in Quinoa (Cooked) (+0.65 mg, +114%).

Vitamin B6Tangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

0.31 mg18% DV

Tangerines (Mandarins & Tangelos)

0.44 mg26% DV

Tangerines (Mandarins & Tangelos) provides 0.44 mg vs 0.31 mg in Quinoa (Cooked) (+0.13 mg, +44%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Tangerines (Mandarins & Tangelos)

0 µg

Both Quinoa (Cooked) and Tangerines (Mandarins & Tangelos) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Tangerines (Mandarins & Tangelos)

11.3 mg

Quinoa (Cooked) provides 17.5 mg vs 11.3 mg in Tangerines (Mandarins & Tangelos) (+6.2 mg, +55%).

PotassiumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

430 mg9% DV

Tangerines (Mandarins & Tangelos)

940 mg20% DV

Tangerines (Mandarins & Tangelos) provides 940 mg vs 430 mg in Quinoa (Cooked) (+510 mg, +119%).

CalciumTangerines (Mandarins & Tangelos) higher

Quinoa (Cooked)

42.5 mg3% DV

Tangerines (Mandarins & Tangelos)

209 mg16% DV

Tangerines (Mandarins & Tangelos) provides 209 mg vs 42.5 mg in Quinoa (Cooked) (+167 mg, +393%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Tangerines (Mandarins & Tangelos)

0.85 mg5% DV

Quinoa (Cooked) provides 3.7 mg vs 0.85 mg in Tangerines (Mandarins & Tangelos) (+2.9 mg, +339%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Tangerines (Mandarins & Tangelos)

67.9 mg16% DV

Quinoa (Cooked) provides 160 mg vs 67.9 mg in Tangerines (Mandarins & Tangelos) (+92.1 mg, +136%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Tangerines (Mandarins & Tangelos)

113 mg9% DV

Quinoa (Cooked) provides 380 mg vs 113 mg in Tangerines (Mandarins & Tangelos) (+267 mg, +236%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Tangerines (Mandarins & Tangelos)

0.40 mg4% DV

Quinoa (Cooked) provides 2.7 mg vs 0.40 mg in Tangerines (Mandarins & Tangelos) (+2.3 mg, +588%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

Tangerines (Mandarins & Tangelos)

0.22 g1% DV

Quinoa (Cooked) provides 0.58 g vs 0.22 g in Tangerines (Mandarins & Tangelos) (+0.35 g, +160%).

Quinoa (Cooked) vs Tangerines (Mandarins & Tangelos)

Quinoa (Cooked)

Tangerines (Mandarins & Tangelos)

Nutritional Takeaways

Comparison Summary