Quinoa vs. Bean raw — In-Depth Nutrition Comparison
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How are quinoa and bean raw different?
- Bean raw has more folate, copper, fiber, vitamin B1, selenium, iron, phosphorus, potassium, vitamin B6, and magnesium than quinoa.
- Daily need coverage for folate for bean raw is 121% higher.
- Bean raw has a lower glycemic index (33) than quinoa (53).
Quinoa, cooked and Beans, pinto, mature seeds, raw are the varieties used in this article.
Infographic
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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.
| Contains less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +564.7% |
| Contains more PotassiumPotassium | +709.9% |
| Contains more IronIron | +240.3% |
| Contains more CopperCopper | +365.1% |
| Contains more ZincZinc | +109.2% |
| Contains more PhosphorusPhosphorus | +170.4% |
| Contains more ManganeseManganese | +81.9% |
| Contains more SeleniumSelenium | +896.4% |
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.
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +566.4% |
| Contains more Vitamin B2Vitamin B2 | +92.7% |
| Contains more Vitamin B3Vitamin B3 | +185% |
| Contains more Vitamin B6Vitamin B6 | +285.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1150% |
| Contains more CholineCholine | +187.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +56.1% |
| Contains more WaterWater | +532% |
| Contains more ProteinProtein | +386.8% |
| Contains more CarbsCarbs | +193.7% |
| Contains more OtherOther | +350.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +130.6% |
| Contains more Poly. FatPolyunsaturated fat | +164.9% |
~equal in
Saturated fat
~0.235g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +93.8% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 42µg | 525µg | 121% |
| Copper | 0.192mg | 0.893mg | 78% |
| Vitamin B1 | 0.107mg | 0.713mg | 51% |
| Fiber | 2.8g | 15.5g | 51% |
| Selenium | 2.8µg | 27.9µg | 46% |
| Iron | 1.49mg | 5.07mg | 45% |
| Phosphorus | 152mg | 411mg | 37% |
| Potassium | 172mg | 1393mg | 36% |
| Protein | 4.4g | 21.42g | 34% |
| Vitamin B6 | 0.123mg | 0.474mg | 27% |
| Magnesium | 64mg | 176mg | 27% |
| Manganese | 0.631mg | 1.148mg | 22% |
| Vitamin B5 | 0.785mg | 16% | |
| Carbs | 21.3g | 62.55g | 14% |
| Calories | 120kcal | 347kcal | 11% |
| Zinc | 1.09mg | 2.28mg | 11% |
| Calcium | 17mg | 113mg | 10% |
| Vitamin B2 | 0.11mg | 0.212mg | 8% |
| Choline | 23mg | 66.2mg | 8% |
| Starch | 17.63g | 34.17g | 7% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B3 | 0.412mg | 1.174mg | 5% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Polyunsaturated fat | 1.078g | 0.407g | 4% |
| Vitamin E | 0.63mg | 0.21mg | 3% |
| Fats | 1.92g | 1.23g | 1% |
| Monounsaturated fat | 0.528g | 0.229g | 1% |
| Net carbs | 18.5g | 47.05g | N/A |
| Sugar | 0.87g | 2.11g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Saturated fat | 0.231g | 0.235g | 0% |
| Tryptophan | 0.052mg | 0.237mg | 0% |
| Threonine | 0.131mg | 0.81mg | 0% |
| Isoleucine | 0.157mg | 0.871mg | 0% |
| Leucine | 0.261mg | 1.558mg | 0% |
| Lysine | 0.239mg | 1.356mg | 0% |
| Methionine | 0.096mg | 0.259mg | 0% |
| Phenylalanine | 0.185mg | 1.095mg | 0% |
| Valine | 0.185mg | 0.998mg | 0% |
| Histidine | 0.127mg | 0.556mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
67%
Minerals Daily Need Coverage Score
38%
131%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Quinoa is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)