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.
Detailed nutritional comparison of quinoa and mango is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Mango src

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.

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Mango (Mangos, raw) .

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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.