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  6. Baked beans vs. Quinoa

Baked beans vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between baked beans and quinoa

  • Baked beans have more fiber, iron, potassium, and selenium; however, quinoa has more manganese and phosphorus.
  • Baked beans' daily need coverage for sodium is 18% more.
  • Baked beans have 8 times more saturated fat than quinoa. Baked beans have 1.948g of saturated fat, while quinoa has 0.231g.
  • Quinoa is lower in sodium.
  • Quinoa has a higher glycemic index than baked beans.

The food varieties used in the comparison are Beans, baked, home prepared and Quinoa, cooked.

Infographic

Baked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Quinoa
Quinoa
6
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 +258.8%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +33.6%
Contains more SeleniumSelenium +103.6%
Contains more MagnesiumMagnesium +48.8%
Contains more CopperCopper +20.8%
Contains more ZincZinc +49.3%
Contains more PhosphorusPhosphorus +39.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +147.5%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Quinoa
Quinoa
4
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 B1Vitamin B1 +27.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +14.3%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B6Vitamin B6 +36.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Quinoa DV% diff.
Sodium 422mg 7mg 18%
Manganese 0.255mg 0.631mg 16%
Fiber 5.5g 2.8g 11%
Saturated fat 1.948g 0.231g 8%
Starch 17.63g 7%
Iron 1.99mg 1.49mg 6%
Phosphorus 109mg 152mg 6%
Vitamin B2 0.049mg 0.11mg 5%
Selenium 5.7µg 2.8µg 5%
Magnesium 43mg 64mg 5%
Fats 5.15g 1.92g 5%
Potassium 358mg 172mg 5%
Vitamin E 0.63mg 4%
Calcium 61mg 17mg 4%
Choline 23mg 4%
Copper 0.159mg 0.192mg 4%
Monounsaturated fat 2.133g 0.528g 4%
Vitamin B6 0.09mg 0.123mg 3%
Vitamin B5 0.155mg 3%
Zinc 0.73mg 1.09mg 3%
Polyunsaturated fat 0.74g 1.078g 2%
Folate 48µg 42µg 2%
Calories 155kcal 120kcal 2%
Vitamin B1 0.136mg 0.107mg 2%
Protein 5.54g 4.4g 2%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 0mg 1%
Carbs 21.63g 21.3g 0%
Net carbs 16.13g 18.5g N/A
Sugar 0.87g N/A
Vitamin B3 0.408mg 0.412mg 0%
Tryptophan 0.067mg 0.052mg 0%
Threonine 0.228mg 0.131mg 0%
Isoleucine 0.242mg 0.157mg 0%
Leucine 0.428mg 0.261mg 0%
Lysine 0.379mg 0.239mg 0%
Methionine 0.086mg 0.096mg 0%
Phenylalanine 0.287mg 0.185mg 0%
Valine 0.282mg 0.185mg 0%
Histidine 0.153mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Quinoa
Quinoa
1
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 ProteinProtein +25.9%
Contains more FatsFats +168.2%
Contains more OtherOther +226%
~equal in Carbs ~21.3g
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +304%
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +45.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.