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  6. Quinoa vs. Beans

Quinoa vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between quinoa and beans?

  • Quinoa is richer in iron, magnesium, phosphorus, and polyunsaturated fat, while beans are higher in fiber.
  • Quinoa's daily need coverage for iron is 15% higher.
  • Beans have 6 times less polyunsaturated fat than quinoa. Quinoa has 1.078g of polyunsaturated fat, while beans have 0.172g.
  • Quinoa has a higher glycemic index (53) than beans (33).

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

Infographic

Quinoa vs Beans 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.
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%
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%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +413.8%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +∞%
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%
~equal in Copper ~0.206mg

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.
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%
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%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +75%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.43mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +380%
Contains more OtherOther +122.1%
~equal in Protein ~4.8g
~equal in Carbs ~20.49g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +1408.6%
Contains more Poly. FatPolyunsaturated fat +526.7%
Contains less Sat. FatSaturated fat -55.4%

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