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  6. Beans vs. Quinoa

Beans vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between beans and quinoa?

  • Beans are richer in fiber, while quinoa is higher in iron, magnesium, and phosphorus.
  • Quinoa's daily need coverage for iron is 15% higher.
  • Quinoa has 9 times less sugar than beans. Beans have 7.78g of sugar, while quinoa has 0.87g.
  • Quinoa has a higher glycemic index (53) than beans (33).

We used Beans, baked, canned, no salt added and Quinoa, cooked types in this comparison.

Infographic

Beans vs Quinoa infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +72.1%
Contains more ZincZinc +28.4%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +413.8%
Contains more PhosphorusPhosphorus +46.2%
~equal in Copper ~0.192mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
Beans
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +33.9%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Quinoa DV% diff.
Manganese 0.631mg 27%
Iron 0.29mg 1.49mg 15%
Fiber 5.5g 2.8g 11%
Magnesium 32mg 64mg 8%
Phosphorus 104mg 152mg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.172g 1.078g 6%
Folate 24µg 42µg 5%
Vitamin B1 0.15mg 0.107mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Potassium 296mg 172mg 4%
Zinc 1.4mg 1.09mg 3%
Calcium 50mg 17mg 3%
Vitamin E 0.15mg 0.63mg 3%
Vitamin C 3.1mg 0mg 3%
Selenium 4.5µg 2.8µg 3%
Copper 0.206mg 0.192mg 2%
Fats 0.4g 1.92g 2%
Saturated fat 0.103g 0.231g 1%
Vitamin B6 0.13mg 0.123mg 1%
Choline 30.8mg 23mg 1%
Monounsaturated fat 0.035g 0.528g 1%
Vitamin K 0.8µg 0µg 1%
Calories 105kcal 120kcal 1%
Protein 4.8g 4.4g 1%
Vitamin A 5µg 0µg 1%
Carbs 20.49g 21.3g 0%
Net carbs 14.99g 18.5g N/A
Sugar 7.78g 0.87g N/A
Sodium 1mg 7mg 0%
Vitamin B3 0.43mg 0.412mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more OtherOther +122.1%
Contains more FatsFats +380%
~equal in Protein ~4.4g
~equal in Carbs ~21.3g
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -55.4%
Contains more Mono. FatMonounsaturated fat +1408.6%
Contains more Poly. FatPolyunsaturated fat +526.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.