Quinoa vs. Mango
Nutrition comparison of Cooked Quinoa and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and mango:
- For omega-3 fatty acids, quinoa has more dha than mango.
- Mango has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
- Quinoa has 14.7 times less sugar than mango.
- Quinoa has more thiamin and riboflavin, however, mango contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and mango has 50% less calories than quinoa - quinoa has 120 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to mango per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Mango | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 71% | 90% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 30% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and mango has 15g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.
dietary fiber
Quinoa is a great source of dietary fiber and it has 75% more dietary fiber than mango - quinoa has 2.8g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Quinoa has 14.7 times less sugar than mango - quinoa has 0.87g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Quinoa has 437% more protein than mango - quinoa has 4.4g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both quinoa and mango are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than quinoa - mango has 36.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than quinoa - mango has 54ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and mango contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Mango and quinoa contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and riboflavin, however, mango contains more pantothenic acid. Both quinoa and mango contain significant amounts of niacin, Vitamin B6 and folate.
| Quinoa | Mango | |
|---|---|---|
| Thiamin | 0.107 MG | 0.028 MG |
| Riboflavin | 0.11 MG | 0.038 MG |
| Niacin | 0.412 MG | 0.669 MG |
| Pantothenic acid | ~ | 0.197 MG |
| Vitamin B6 | 0.123 MG | 0.119 MG |
| Folate | 42 UG | 43 UG |
Minerals
calcium
Quinoa and mango contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Quinoa has 831% more iron than mango - quinoa has 1.5mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Quinoa and mango contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and mango has 168mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mango has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than mango per 100 grams.
| Quinoa | Mango | |
|---|---|---|
| beta-carotene | 3 UG | 640 UG |
| lutein + zeaxanthin | 53 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than mango per 100 grams. Both quinoa and mango contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Mango | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.051 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.051 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than mango per 100 grams.
| Quinoa | Mango | |
|---|---|---|
| linoleic acid | 0.974 G | 0.019 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Quinoa g
()
|
Daily Values (%) |
Mango g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or mango contain more calories in 100 grams?Quinoa is high in calories and mango has 50% less calories than quinoa - quinoa has 120 calories in 100g and mango has 60 calories.
Does quinoa or mango have more carbohydrates?
By weight, mango has 30% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and mango has 15g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in mango comprise of 90% sugar and 10% dietary fiber.