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  6. Broad bean raw vs. Quinoa

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

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Significant differences between broad bean raw and quinoa

  • Broad bean raw has more vitamin K, folate, copper, fiber, vitamin B2, vitamin B3, and vitamin A; however, quinoa is richer in magnesium.
  • Broad bean raw covers your daily vitamin K needs 34% more than quinoa.
  • Quinoa has 67 times less vitamin A than broad bean raw. Broad bean raw has 333IU of vitamin A, while quinoa has 5IU.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of quinoa is 53.

Specific food types used in this comparison are Beans, fava, in pod, raw and Quinoa, cooked.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +117.6%
Contains more PotassiumPotassium +93%
Contains more CopperCopper +109.4%
Contains more MagnesiumMagnesium +93.9%
Contains more PhosphorusPhosphorus +17.8%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +250%
~equal in Iron ~1.49mg
~equal in Zinc ~1.09mg
~equal in Manganese ~0.631mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +84.1%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +445.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +252.4%
Contains more Vitamin B6Vitamin B6 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Quinoa DV% diff.
Vitamin K 40.9µg 0µg 34%
Folate 148µg 42µg 27%
Copper 0.402mg 0.192mg 23%
Fiber 7.5g 2.8g 19%
Vitamin B2 0.29mg 0.11mg 14%
Vitamin B3 2.249mg 0.412mg 11%
Protein 7.92g 4.4g 7%
Starch 17.63g 7%
Magnesium 33mg 64mg 7%
Vitamin B5 0.225mg 5%
Polyunsaturated fat 0.342g 1.078g 5%
Potassium 332mg 172mg 5%
Selenium 0.8µg 2.8µg 4%
Vitamin E 1.16mg 0.63mg 4%
Choline 23mg 4%
Vitamin C 3.7mg 0mg 4%
Phosphorus 129mg 152mg 3%
Calories 88kcal 120kcal 2%
Vitamin B1 0.133mg 0.107mg 2%
Calcium 37mg 17mg 2%
Fats 0.73g 1.92g 2%
Vitamin A 17µg 0µg 2%
Manganese 0.661mg 0.631mg 1%
Saturated fat 0.118g 0.231g 1%
Carbs 17.63g 21.3g 1%
Monounsaturated fat 0.104g 0.528g 1%
Vitamin B6 0.104mg 0.123mg 1%
Iron 1.55mg 1.49mg 1%
Zinc 1mg 1.09mg 1%
Sodium 25mg 7mg 1%
Net carbs 10.13g 18.5g N/A
Sugar 9.21g 0.87g N/A
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 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +80%
Contains more OtherOther +45.5%
Contains more FatsFats +163%
Contains more CarbsCarbs +20.8%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -48.9%
Contains more Mono. FatMonounsaturated fat +407.7%
Contains more Poly. FatPolyunsaturated fat +215.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.