Quinoa vs. Kidney beans — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and kidney beans

Quinoa is higher in manganese, magnesium, and polyunsaturated fat, yet kidney beans is higher in folate, fiber, iron, vitamin K, and potassium.
Kidney beans covers your daily folate needs 22% more than quinoa.
Quinoa contains 21 times more vitamin E than kidney beans. While quinoa contains 0.63mg of vitamin E, kidney beans contains only 0.03mg.
The glycemic index of kidney beans is lower.

Food varieties used in this article are Quinoa, cooked and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

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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.

Quinoa

Kidney beans

Contains more MagnesiumMagnesium	+52.4%
Contains more ManganeseManganese	+46.7%
Contains more SeleniumSelenium	+154.5%

Contains more CalciumCalcium	+105.9%
Contains more PotassiumPotassium	+135.5%
Contains more IronIron	+49%
Contains more CopperCopper	+12.5%
Contains less SodiumSodium	-85.7%

~equal in Zinc ~1mg

~equal in Phosphorus ~138mg

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

Kidney beans

Contains more Vitamin EVitamin E	+2000%
Contains more Vitamin B2Vitamin B2	+89.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+49.5%
Contains more Vitamin B3Vitamin B3	+40.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+209.5%
Contains more CholineCholine	+32.6%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.12mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	42µg	130µg	22%
Fiber	2.8g	6.4g	14%
Protein	4.4g	8.67g	9%
Manganese	0.631mg	0.43mg	9%
Iron	1.49mg	2.22mg	9%
Vitamin K	0µg	8.4µg	7%
Potassium	172mg	405mg	7%
Starch	17.63g		7%
Polyunsaturated fat	1.078g	0.278g	5%
Magnesium	64mg	42mg	5%
Vitamin B5		0.22mg	4%
Vitamin B2	0.11mg	0.058mg	4%
Vitamin E	0.63mg	0.03mg	4%
Vitamin B1	0.107mg	0.16mg	4%
Copper	0.192mg	0.216mg	3%
Selenium	2.8µg	1.1µg	3%
Phosphorus	152mg	138mg	2%
Calcium	17mg	35mg	2%
Fats	1.92g	0.5g	2%
Saturated fat	0.231g	0.073g	1%
Monounsaturated fat	0.528g	0.039g	1%
Carbs	21.3g	22.8g	1%
Vitamin C	0mg	1.2mg	1%
Vitamin B3	0.412mg	0.578mg	1%
Choline	23mg	30.5mg	1%
Zinc	1.09mg	1mg	1%
Calories	120kcal	127kcal	0%
Net carbs	18.5g	16.4g	N/A
Sugar	0.87g	0.32g	N/A
Sodium	7mg	1mg	0%
Vitamin B6	0.123mg	0.12mg	0%
Tryptophan	0.052mg	0.104mg	0%
Threonine	0.131mg	0.319mg	0%
Isoleucine	0.157mg	0.41mg	0%
Leucine	0.261mg	0.736mg	0%
Lysine	0.239mg	0.607mg	0%
Methionine	0.096mg	0.113mg	0%
Phenylalanine	0.185mg	0.511mg	0%
Valine	0.185mg	0.5mg	0%
Histidine	0.127mg	0.238mg	0%
Omega-3 - DHA	0.015g	0g	N/A