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  6. Quinoa vs. Baked beans

Quinoa vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between quinoa and baked beans

  • Quinoa has more manganese and phosphorus; however, baked beans have more fiber, iron, potassium, and selenium.
  • Baked beans' daily need coverage for sodium is 18% more.
  • Quinoa has 2 times more manganese than baked beans. Quinoa has 0.631mg of manganese, while baked beans have 0.255mg.
  • Quinoa is lower in saturated fat.
  • Quinoa has a higher glycemic index than baked beans.

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

Infographic

Quinoa vs Baked 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
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%
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%
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%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +108.1%
Contains more IronIron +33.6%
Contains more SeleniumSelenium +103.6%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more FolateFolate +14.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +25.9%
Contains more FatsFats +168.2%
Contains more OtherOther +226%
~equal in Carbs ~21.63g
~equal in Water ~65.17g

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

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