Nährwerte im Vergleich

Mango vs Quinoa

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Obst

Mango

60Kalorien

0.8Protein

1.6Ballaststoffe

36.4Vitamin C

Details anzeigen

Getreide

Quinoa

120Kalorien

4.4Protein

2.8Ballaststoffe

0.0Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-50%

Mango

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

Mehr Protein

+437%

Quinoa

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

Mehr Ballaststoffe

+75%

Quinoa

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

Mehr Vitamin C

Mango

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

Comparing per 100 g standard edible portion.

Nährstoff

Mango100 g edible portion

Quinoa100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Mango

60 kcal3% TB

Quinoa

120 kcal6% TB

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

ProteinQuinoa höher

Mango

0.82 g2% TB

Quinoa

4.4 g9% TB

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

KohlenhydrateQuinoa höher

Mango

15.0 g5% TB

Quinoa

21.3 g8% TB

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

BallaststoffeQuinoa höher

Mango

1.6 g6% TB

Quinoa

2.8 g10% TB

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

GesamtfettQuinoa höher

Mango

0.38 g

Quinoa

1.9 g2% TB

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

ZuckerMango höher

Mango

13.7 g27% TB

Quinoa

0.87 g2% TB

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

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

36.4 mg40% TB

Quinoa

0 mg

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

Vitamin AMango höher

Mango

54 µg6% TB

Quinoa

1.0 µg

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

Vitamin DÄhnlich

Mango

0 µg

Quinoa

0 µg

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

Vitamin EMango höher

Mango

0.90 mg6% TB

Quinoa

0.63 mg4% TB

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

Vitamin KMango höher

Mango

4.2 µg4% TB

Quinoa

0 µg

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

FolsäureÄhnlich

Mango

43 µg11% TB

Quinoa

42 µg11% TB

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

Vitamin B1 (Thiamin)Quinoa höher

Mango

0.03 mg2% TB

Quinoa

0.11 mg9% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Mango

0.04 mg3% TB

Quinoa

0.11 mg8% TB

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

Vitamin B3 (Niacin)Mango höher

Mango

0.67 mg4% TB

Quinoa

0.41 mg3% TB

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

Vitamin B5Ähnlich

Mango

0.20 mg4% TB

Quinoa

0.23 mg5% TB

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

Vitamin B6Ähnlich

Mango

0.12 mg7% TB

Quinoa

0.12 mg7% TB

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

Vitamin B12Ähnlich

Mango

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Mango

1.0 mg

Quinoa

7.0 mg

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

KaliumÄhnlich

Mango

168 mg4% TB

Quinoa

172 mg4% TB

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

CalciumQuinoa höher

Mango

11.0 mg1% TB

Quinoa

17.0 mg1% TB

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

EisenQuinoa höher

Mango

0.16 mg1% TB

Quinoa

1.5 mg8% TB

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

MagnesiumQuinoa höher

Mango

10.0 mg2% TB

Quinoa

64.0 mg15% TB

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

PhosphorQuinoa höher

Mango

14.0 mg1% TB

Quinoa

152 mg12% TB

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

ZinkQuinoa höher

Mango

0.09 mg1% TB

Quinoa

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Mango

0.09 g

Quinoa

0.23 g1% TB

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

Nährstoff

Mango336 g (1 whole fruit (336 g))

Quinoa185 g (1 cup cooked (185 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Mango

202 kcal10% TB

Quinoa

222 kcal11% TB

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

ProteinQuinoa höher

Mango

2.8 g6% TB

Quinoa

8.1 g16% TB

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

KohlenhydrateMango höher

Mango

50.3 g18% TB

Quinoa

39.4 g14% TB

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

BallaststoffeMango höher

Mango

5.4 g19% TB

Quinoa

5.2 g19% TB

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

GesamtfettQuinoa höher

Mango

1.3 g2% TB

Quinoa

3.6 g5% TB

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

ZuckerMango höher

Mango

45.9 g92% TB

Quinoa

1.6 g3% TB

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

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

122 mg136% TB

Quinoa

0 mg

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

Vitamin AMango höher

Mango

181 µg20% TB

Quinoa

1.9 µg

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

Vitamin DÄhnlich

Mango

0 µg

Quinoa

0 µg

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

Vitamin EMango höher

Mango

3.0 mg20% TB

Quinoa

1.2 mg8% TB

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

Vitamin KMango höher

Mango

14 µg12% TB

Quinoa

0 µg

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

FolsäureMango höher

Mango

144 µg36% TB

Quinoa

78 µg19% TB

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

Vitamin B1 (Thiamin)Quinoa höher

Mango

0.09 mg8% TB

Quinoa

0.20 mg16% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Mango

0.13 mg10% TB

Quinoa

0.20 mg16% TB

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

Vitamin B3 (Niacin)Mango höher

Mango

2.2 mg14% TB

Quinoa

0.76 mg5% TB

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

Vitamin B5Mango höher

Mango

0.66 mg13% TB

Quinoa

0.42 mg8% TB

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

Vitamin B6Mango höher

Mango

0.40 mg24% TB

Quinoa

0.23 mg13% TB

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

Vitamin B12Ähnlich

Mango

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Mango

3.4 mg

Quinoa

13.0 mg1% TB

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

KaliumMango höher

Mango

564 mg12% TB

Quinoa

318 mg7% TB

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

CalciumMango höher

Mango

37.0 mg3% TB

Quinoa

31.5 mg2% TB

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

EisenQuinoa höher

Mango

0.54 mg3% TB

Quinoa

2.8 mg15% TB

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

MagnesiumQuinoa höher

Mango

33.6 mg8% TB

Quinoa

118 mg28% TB

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

PhosphorQuinoa höher

Mango

47.0 mg4% TB

Quinoa

281 mg22% TB

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

ZinkQuinoa höher

Mango

0.30 mg3% TB

Quinoa

2.0 mg18% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Mango

0.30 g2% TB

Quinoa

0.43 g2% TB

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

Nährstoff

MangoAmount per 100 kcal (167 g)

QuinoaAmount per 100 kcal (83 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Mango

100 kcal5% TB

Quinoa

100 kcal5% TB

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

ProteinQuinoa höher

Mango

1.4 g3% TB

Quinoa

3.7 g7% TB

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

KohlenhydrateMango höher

Mango

25.0 g9% TB

Quinoa

17.7 g6% TB

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

BallaststoffeMango höher

Mango

2.7 g10% TB

Quinoa

2.3 g8% TB

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

GesamtfettQuinoa höher

Mango

0.63 g1% TB

Quinoa

1.6 g2% TB

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

ZuckerMango höher

Mango

22.8 g46% TB

Quinoa

0.72 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

60.8 mg68% TB

Quinoa

0 mg

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

Vitamin AMango höher

Mango

90 µg10% TB

Quinoa

0.8 µg

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

Vitamin DÄhnlich

Mango

0 µg

Quinoa

0 µg

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

Vitamin EMango höher

Mango

1.5 mg10% TB

Quinoa

0.52 mg3% TB

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

Vitamin KMango höher

Mango

7.0 µg6% TB

Quinoa

0 µg

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

FolsäureMango höher

Mango

72 µg18% TB

Quinoa

35 µg9% TB

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

Vitamin B1 (Thiamin)Ähnlich

Mango

0.05 mg4% TB

Quinoa

0.09 mg7% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Mango

0.06 mg5% TB

Quinoa

0.09 mg7% TB

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

Vitamin B3 (Niacin)Mango höher

Mango

1.1 mg7% TB

Quinoa

0.34 mg2% TB

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

Vitamin B5Mango höher

Mango

0.33 mg7% TB

Quinoa

0.19 mg4% TB

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

Vitamin B6Mango höher

Mango

0.20 mg12% TB

Quinoa

0.10 mg6% TB

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

Vitamin B12Ähnlich

Mango

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Mango

1.7 mg

Quinoa

5.8 mg

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

KaliumMango höher

Mango

281 mg6% TB

Quinoa

143 mg3% TB

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

CalciumMango höher

Mango

18.4 mg1% TB

Quinoa

14.1 mg1% TB

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

EisenQuinoa höher

Mango

0.27 mg1% TB

Quinoa

1.2 mg7% TB

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

MagnesiumQuinoa höher

Mango

16.7 mg4% TB

Quinoa

53.1 mg13% TB

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

PhosphorQuinoa höher

Mango

23.4 mg2% TB

Quinoa

126 mg10% TB

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

ZinkQuinoa höher

Mango

0.15 mg1% TB

Quinoa

0.90 mg8% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenÄhnlich

Mango

0.15 g1% TB

Quinoa

0.19 g1% TB

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

Nährstoff

MangoNormalized to 300 kcal (500 g)

QuinoaNormalized to 300 kcal (250 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Mango

300 kcal15% TB

Quinoa

300 kcal15% TB

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

ProteinQuinoa höher

Mango

4.1 g8% TB

Quinoa

11.0 g22% TB

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

KohlenhydrateMango höher

Mango

74.9 g27% TB

Quinoa

53.3 g19% TB

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

BallaststoffeMango höher

Mango

8.0 g29% TB

Quinoa

7.0 g25% TB

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

GesamtfettQuinoa höher

Mango

1.9 g2% TB

Quinoa

4.8 g6% TB

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

ZuckerMango höher

Mango

68.3 g137% TB

Quinoa

2.2 g4% TB

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

Vitamine12 Nährstoffe

Vitamin CMango höher

Mango

182 mg202% TB

Quinoa

0 mg

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

Vitamin AMango höher

Mango

270 µg30% TB

Quinoa

2.5 µg

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

Vitamin DÄhnlich

Mango

0 µg

Quinoa

0 µg

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

Vitamin EMango höher

Mango

4.5 mg30% TB

Quinoa

1.6 mg11% TB

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

Vitamin KMango höher

Mango

21 µg18% TB

Quinoa

0 µg

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

FolsäureMango höher

Mango

215 µg54% TB

Quinoa

105 µg26% TB

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

Vitamin B1 (Thiamin)Quinoa höher

Mango

0.14 mg12% TB

Quinoa

0.27 mg22% TB

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

Vitamin B2 (Riboflavin)Quinoa höher

Mango

0.19 mg15% TB

Quinoa

0.28 mg21% TB

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

Vitamin B3 (Niacin)Mango höher

Mango

3.3 mg21% TB

Quinoa

1.0 mg6% TB

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

Vitamin B5Mango höher

Mango

0.99 mg20% TB

Quinoa

0.57 mg11% TB

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

Vitamin B6Mango höher

Mango

0.60 mg35% TB

Quinoa

0.31 mg18% TB

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

Vitamin B12Ähnlich

Mango

0 µg

Quinoa

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Mango

5.0 mg

Quinoa

17.5 mg1% TB

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

KaliumMango höher

Mango

840 mg18% TB

Quinoa

430 mg9% TB

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

CalciumMango höher

Mango

55.0 mg4% TB

Quinoa

42.5 mg3% TB

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

EisenQuinoa höher

Mango

0.80 mg4% TB

Quinoa

3.7 mg21% TB

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

MagnesiumQuinoa höher

Mango

50.0 mg12% TB

Quinoa

160 mg38% TB

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

PhosphorQuinoa höher

Mango

70.0 mg6% TB

Quinoa

380 mg30% TB

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

ZinkQuinoa höher

Mango

0.45 mg4% TB

Quinoa

2.7 mg25% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenQuinoa höher

Mango

0.45 g2% TB

Quinoa

0.58 g3% TB

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

Mango vs Quinoa

Mango

Quinoa

Nutritional Takeaways

Zusammenfassung des Vergleichs