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  6. Quinoa vs. Kidney beans raw

Quinoa vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between quinoa and kidney beans raw

  • Kidney beans raw is richer than quinoa in fiber, folate, copper, iron, phosphorus, potassium, vitamin B1, vitamin B6, magnesium, and manganese.
  • Daily need coverage for fiber for kidney beans raw is 88% higher.
  • Kidney beans raw has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Beans, kidney, all types, mature seeds, raw.

Infographic

Quinoa vs Kidney beans 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
1
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -70.8%
Contains more MagnesiumMagnesium +118.8%
Contains more CalciumCalcium +741.2%
Contains more PotassiumPotassium +717.4%
Contains more IronIron +450.3%
Contains more CopperCopper +399%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +167.8%
Contains more ManganeseManganese +61.8%
Contains more SeleniumSelenium +14.3%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +186.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +394.4%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +222.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +838.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Kidney beans raw DV% diff.
Folate 42µg 394µg 88%
Fiber 2.8g 24.9g 88%
Copper 0.192mg 0.958mg 85%
Iron 1.49mg 8.2mg 84%
Protein 4.4g 23.58g 38%
Potassium 172mg 1406mg 36%
Phosphorus 152mg 407mg 36%
Vitamin B1 0.107mg 0.529mg 35%
Vitamin B6 0.123mg 0.397mg 21%
Magnesium 64mg 140mg 18%
Manganese 0.631mg 1.021mg 17%
Vitamin K 0µg 19µg 16%
Vitamin B5 0.78mg 16%
Zinc 1.09mg 2.79mg 15%
Carbs 21.3g 60.01g 13%
Calcium 17mg 143mg 13%
Calories 120kcal 333kcal 11%
Vitamin B3 0.412mg 2.06mg 10%
Vitamin B2 0.11mg 0.219mg 8%
Starch 17.63g 7%
Vitamin C 0mg 4.5mg 5%
Choline 23mg 4%
Polyunsaturated fat 1.078g 0.457g 4%
Vitamin E 0.63mg 0.22mg 3%
Fats 1.92g 0.83g 2%
Sodium 7mg 24mg 1%
Saturated fat 0.231g 0.12g 1%
Monounsaturated fat 0.528g 0.064g 1%
Selenium 2.8µg 3.2µg 1%
Net carbs 18.5g 35.11g N/A
Sugar 0.87g 2.23g N/A
Tryptophan 0.052mg 0.279mg 0%
Threonine 0.131mg 0.992mg 0%
Isoleucine 0.157mg 1.041mg 0%
Leucine 0.261mg 1.882mg 0%
Lysine 0.239mg 1.618mg 0%
Methionine 0.096mg 0.355mg 0%
Phenylalanine 0.185mg 1.275mg 0%
Valine 0.185mg 1.233mg 0%
Histidine 0.127mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +131.3%
Contains more WaterWater +509.4%
Contains more ProteinProtein +435.9%
Contains more CarbsCarbs +181.7%
Contains more OtherOther +397.4%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +725%
Contains more Poly. FatPolyunsaturated fat +135.9%
Contains less Sat. FatSaturated fat -48.1%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.