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  6. Cranberry bean raw vs. Quinoa

Cranberry bean raw vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between cranberry bean raw and quinoa?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, iron, potassium, phosphorus, zinc, magnesium, and selenium than quinoa.
  • Cranberry bean raw's daily need coverage for folate is 141% higher.
  • Quinoa has 9 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while quinoa has 2.8g.
  • Quinoa has a higher glycemic index (53) than cranberry bean raw (35).

We used Beans, cranberry (roman), mature seeds, raw and Quinoa, cooked types in this comparison.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Quinoa
Quinoa
0
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 MagnesiumMagnesium +143.8%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +674.4%
Contains more IronIron +235.6%
Contains more CopperCopper +313.5%
Contains more ZincZinc +233%
Contains more PhosphorusPhosphorus +144.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +353.6%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Quinoa
Quinoa
2
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 B1Vitamin B1 +598.1%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +253.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +151.2%
Contains more FolateFolate +1338.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Quinoa DV% diff.
Folate 604µg 42µg 141%
Fiber 24.7g 2.8g 88%
Copper 0.794mg 0.192mg 67%
Vitamin B1 0.747mg 0.107mg 53%
Iron 5mg 1.49mg 44%
Protein 23.03g 4.4g 37%
Potassium 1332mg 172mg 34%
Phosphorus 372mg 152mg 31%
Zinc 3.63mg 1.09mg 23%
Magnesium 156mg 64mg 22%
Selenium 12.7µg 2.8µg 18%
Vitamin B5 0.748mg 15%
Vitamin B6 0.309mg 0.123mg 14%
Manganese 0.92mg 0.631mg 13%
Carbs 60.05g 21.3g 13%
Calories 335kcal 120kcal 11%
Calcium 127mg 17mg 11%
Vitamin B2 0.213mg 0.11mg 8%
Starch 17.63g 7%
Vitamin B3 1.455mg 0.412mg 7%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Polyunsaturated fat 0.527g 1.078g 4%
Monounsaturated fat 0.106g 0.528g 1%
Fats 1.23g 1.92g 1%
Net carbs 35.35g 18.5g N/A
Sugar 0.87g N/A
Sodium 6mg 7mg 0%
Saturated fat 0.316g 0.231g 0%
Tryptophan 0.273mg 0.052mg 0%
Threonine 0.969mg 0.131mg 0%
Isoleucine 1.017mg 0.157mg 0%
Leucine 1.838mg 0.261mg 0%
Lysine 1.58mg 0.239mg 0%
Methionine 0.346mg 0.096mg 0%
Phenylalanine 1.245mg 0.185mg 0%
Valine 1.205mg 0.185mg 0%
Histidine 0.641mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +423.4%
Contains more CarbsCarbs +181.9%
Contains more OtherOther +328.6%
Contains more FatsFats +56.1%
Contains more WaterWater +478%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Quinoa
Quinoa
3
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 -26.9%
Contains more Mono. FatMonounsaturated fat +398.1%
Contains more Poly. FatPolyunsaturated fat +104.6%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.