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  6. Quinoa vs. Broad bean raw

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

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Significant differences between quinoa and broad bean raw

  • Quinoa has more magnesium; however, broad bean raw is richer in vitamin K, folate, copper, fiber, vitamin B2, vitamin B3, and vitamin A.
  • Broad bean raw covers your daily vitamin K needs 34% more than quinoa.
  • Broad bean raw has 2 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while broad bean raw has 33mg.
  • 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 Quinoa, cooked and Beans, fava, in pod, raw.

Infographic

Quinoa vs Broad bean raw 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%
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%
Contains more MagnesiumMagnesium +93.9%
Contains more PhosphorusPhosphorus +17.8%
Contains less SodiumSodium -72%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +93%
Contains more CopperCopper +109.4%
~equal in Iron ~1.55mg
~equal in Zinc ~1mg
~equal in Manganese ~0.661mg

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
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%
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%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more CholineCholine +∞%
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 KVitamin K +∞%
Contains more FolateFolate +252.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Broad bean raw DV% diff.
Vitamin K 0µg 40.9µg 34%
Folate 42µg 148µg 27%
Copper 0.192mg 0.402mg 23%
Fiber 2.8g 7.5g 19%
Vitamin B2 0.11mg 0.29mg 14%
Vitamin B3 0.412mg 2.249mg 11%
Protein 4.4g 7.92g 7%
Starch 17.63g 7%
Magnesium 64mg 33mg 7%
Vitamin B5 0.225mg 5%
Polyunsaturated fat 1.078g 0.342g 5%
Potassium 172mg 332mg 5%
Selenium 2.8µg 0.8µg 4%
Vitamin E 0.63mg 1.16mg 4%
Choline 23mg 4%
Vitamin C 0mg 3.7mg 4%
Phosphorus 152mg 129mg 3%
Calories 120kcal 88kcal 2%
Vitamin B1 0.107mg 0.133mg 2%
Calcium 17mg 37mg 2%
Fats 1.92g 0.73g 2%
Vitamin A 0µg 17µg 2%
Manganese 0.631mg 0.661mg 1%
Saturated fat 0.231g 0.118g 1%
Carbs 21.3g 17.63g 1%
Monounsaturated fat 0.528g 0.104g 1%
Vitamin B6 0.123mg 0.104mg 1%
Iron 1.49mg 1.55mg 1%
Zinc 1.09mg 1mg 1%
Sodium 7mg 25mg 1%
Net carbs 18.5g 10.13g N/A
Sugar 0.87g 9.21g 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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +163%
Contains more CarbsCarbs +20.8%
Contains more ProteinProtein +80%
Contains more OtherOther +45.5%
~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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +407.7%
Contains more Poly. FatPolyunsaturated fat +215.2%
Contains less Sat. FatSaturated fat -48.9%

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